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191
Workout

Strength and speed

~1 h. 6 min.
~792 kcal
Female
⁉️ 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.
Embryo
1
Level: 1
10 sec.
Forward fold
1
Level: 1
10 sec.
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Push ups side crunch
9
Level: 4
6
Split squat (single arm)
6
Level: 2
15
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Round 2
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Push ups side crunch
9
Level: 4
6
Split squat (single arm)
6
Level: 2
15
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Round 3
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Push ups side crunch
9
Level: 4
6
Split squat (single arm)
6
Level: 2
15
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Round 4
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
High pull - Triceps
7
Level: 1
6
Toe squats
6
Level: 1
20
Push ups side crunch
9
Level: 4
6
Split squat (single arm)
6
Level: 2
15
Y - Abduction
6
Level: 2
10
Front squats
7
Level: 2
15
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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