GYM WORKOUT 15 min3 exercises

Step-Drag Foundation

Train the muscles behind the Step-Drag (Advancing/Retreating)

Training Focus

Calf endurance, smooth gliding movement

Muscles Targeted

CalvesQuadricepsHamstrings

Warm-Up

Jump rope 3 min

Exercises

1

Jump Rope (Boxer Skip)

3 sets×90s reps· 30s rest

Calf endurance, stay on balls of feet

2

Line Drills

3 sets×90s reps· 30s rest

Advance and retreat on a straight line

3

Shadowbox (Movement Focus)

3 sets×90s reps· 30s rest

Pure step-drag in all directions

Cool-Down

Calf stretch 2 min

Back to Step-Drag (Advancing/Retreating) Technique