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There are too many work out stuff out there it's overwhelming, i did weightlifting in 9th grade now I'm in 10th and I forgot what workouts we did each day, I did pretty good for deadlift my max was about 285 struggling I really did enjoy deadlift, but I know basic form and I mostly want to build leg muscle, just something simple that works.
I have a theory I'm on episode 21 and I been wondering why nagisa looks like a girl and it has to be important to the character so my theory is that his parents wanted a girl so they force him to dress and look like a girl
PLEASE DON'T TELL ME IF IM RIGHT OR WRONG
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# 🏓 Table Tennis No-Equipment Weekly Workout (Under 1 Hour)
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## 🔵 MONDAY — Footwork + Speed Base
**Warm-up (8 min)**
* Jumping jacks — 1 min
* Wrist + shoulder circles — 2 min
* High knees — 1 min
* Side shuffles — 2 min
* Shadow strokes (slow form) — 2 min
**Footwork (20 min) — 3 rounds**
* Split-step hops — 20 sec
* Side-to-side shuffle — 30 sec
* Forward/backward quick steps — 30 sec
* Shadow forehand — 40 sec
* Rest — 60 sec
**Strength (15 min) — 2–3 rounds**
* Push-ups — 12
* Lunges — 10 each leg
* Plank — 45 sec
* Wall sit — 45 sec
**Finisher (5 min)**
* Sprint in place — 20 sec
* Walk — 40 sec × 5
---
## 🔴 TUESDAY — Reaction + Explosiveness
**Warm-up (8 min)**
**Main (25 min) — 4 rounds**
* Reaction split-step — 30 sec
* Lateral jumps — 20 sec
* Shadow backhand — 40 sec
* Fast feet shuffle — 30 sec
* Rest — 45 sec
**Skill (10 min)**
* Shadow rally (imaginary opponent) — 5 × 1 min
**Cooldown (5 min)**
---
## 🟢 WEDNESDAY — Recovery + Control
**Warm-up (6 min)**
**Technique (25 min)**
* Slow forehand form — 3 min
* Slow backhand form — 3 min
* Slow footwork + stroke — 4 × 2 min
* Single-leg balance — 30 sec each leg × 3
**Core (15 min)**
* Side plank — 30 sec each side
* Glute bridge — 15 reps
* Dead bug — 10 each side
* Plank — 45 sec × 2
**Cooldown (8–10 min)**
---
## 🔵 THURSDAY — Game Speed Training
**Warm-up (8 min)**
**Main (25 min) — 3–4 rounds**
* Split-step + sprint — 10 sec
* Shadow rally (fast) — 45 sec
* Lateral shuffle + pivot — 30 sec
* Reaction drops — 20 sec
* Rest — 60 sec
**Finisher (10 min)**
* 20 sec all-out shadow rally + 40 sec rest × 6
---
## 🔴 FRIDAY — Strength + Power
**Warm-up (8 min)**
**Strength (30 min) — 3 rounds**
* Explosive squats — 10
* Push-ups (slow) — 12
* Lunges — 10 each leg
* Plank shoulder taps — 20
* Wall sit — 45 sec
**Power (10 min) — 3 rounds**
* Jump squats — 10
* Sprint in place — 20 sec
* Side jumps — 20 sec
---
## 🟢 SATURDAY — Match Simulation
**Warm-up (8 min)**
**Shadow match (30 min)**
* 5 min rally simulation × 4 rounds
* Focus: footwork + recovery + switching shots
**Reaction (10 min)**
* Random direction movement — 30 sec × 10
**Cooldown (5 min)**
---
## 🔵 SUNDAY — Recovery + Technique
**Warm-up (5 min)**
**Technique (25 min)**
* Slow perfect strokes
* Controlled shadow footwork
* Balance holds after movement
**Mobility (20 min)**
* Full body stretching
* wrists, shoulders, hips, hamstrings