Cincinnati Country Club FitnessSquash · Fitness & Wellness
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Squash department · Fitness & Wellness

Squash Fitness

Control the lunge. Recover to the T.

Modern strength work for court lunges, hip control and trunk stability. Tournament players can continue the separate Old Woody program.

Court lungesHip controlRecovery steps
Choose your goal

Four ways to train for Squash

Selected pathway

Athletic Edge

A performance program for experienced athletes using greater resistance, faster intent and more demanding single-leg and trunk work.

Sport strengthPerformanceRepeatability

This is not the junior plan. Use it after mastering the movement foundations, keep one to two good reps in reserve and coordinate hard gym days with practices and competition.

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Athletic Edge · Eight-week plan · Two workouts a week

Week 1 · Session A

3 sets × 6–8 quality reps90 seconds rest between setsSuggested starting point. Adjust sets, reps, resistance and range with a qualified trainer or clinician.
Before you start · Warm-up

Walk briskly for 3 minutes. Rehearse short lunges and side steps. Start with easy ghosting and relaxed rallies before faster play.

0 of 12 sets DoneMark each set Done as you finish

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01

Lateral lunge

Develop controlled side-to-side strength for deep lunges, rotation and repeated recovery to the T. Build this quality for competitive movement and repeatability.

Hold a light dumbbell at your chest. Step sideways, sit your hips back, then push back.

12 reps per side · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
02

Single-leg Romanian deadlift

Train single-leg hip control and balance for deep lunges, rotation and repeated recovery to the T. Build this quality for competitive movement and repeatability.

Use a rail for balance. Hinge over one leg; keep your hips level.

12 reps per side; two-leg version: 12 total · Rest 90 sec

Log your sets

Enter your completed reps, then mark Done. Your chosen exercise version records the difficulty.

3 sets

Supported single-leg RDLBodyweight / no added load

SetRepsDone
1
2
3
90-sec rest1:30
03

Supported dumbbell row

Support upper-back posture and pulling strength for deep lunges, rotation and repeated recovery to the T. Build this quality for competitive movement and repeatability.

Support one hand on a bench. Pull toward your hip without twisting.

12 reps per side; seated row: 12 total · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
04

Pallof press

Resist unwanted trunk rotation for deep lunges, rotation and repeated recovery to the T. Build this quality for competitive movement and repeatability.

Stand shoulder-width. Press away from your chest without rotating toward the anchor.

12 reps per side · Rest 90 sec

Log your sets

Enter your band color or resistance level and reps, then mark Done.

3 sets

Standing Pallof pressBand resistance

SetBand / levelRepsDone
1
2
3
90-sec rest1:30
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