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191
Workout

Strength and speed

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Strength and speed": This workout is aimed at developing strength and speed in tennis players. Includes intense exercises aimed at increasing the power of the blow and increasing the speed of movement around the court. Regular training will help you become more powerful and faster on the court.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Subscription needed
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
Split squat (single arm)
6
Level: 2
15
Subscription needed
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Subscription needed
Round 2
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Subscription needed
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
Split squat (single arm)
6
Level: 2
15
Subscription needed
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Subscription needed
Round 3
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Subscription needed
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
Split squat (single arm)
6
Level: 2
15
Subscription needed
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Subscription needed
Round 4
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Subscription needed
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
Split squat (single arm)
6
Level: 2
15
Subscription needed
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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