108
Workout

Strength training for tennis players 1

~32 min.
~384 kcal
Warm Up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
12 sec.
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Press - L Adduction
4
Level: 1
R1
12
Press - L Adduction
4
Level: 1
R2
12
Press - L Adduction
4
Level: 1
R3
12
Press - L Adduction
4
Level: 1
R4
12
Forearm flexion
4
Level: 2
R1
10
Forearm flexion
4
Level: 2
R2
10
Forearm flexion
4
Level: 2
R3
10
Forearm flexion
4
Level: 2
R4
10
Hinge press (bars)
5
Level: 2
R1
12
Hinge press (bars)
5
Level: 2
R2
12
Hinge press (bars)
5
Level: 2
R3
12
Hinge press (bars)
5
Level: 2
R4
12
Forearm flexion with single arm
6
Level: 2
R1
8
Forearm flexion with single arm
6
Level: 2
R2
8
Forearm flexion with single arm
6
Level: 2
R3
8
Forearm flexion with single arm
6
Level: 2
R4
8
Forearm flexion with single arm
6
Level: 2
R5
8
Forearm flexion with single arm
6
Level: 2
R6
8
Archer press
5
Level: 2
R1
12
Archer press
5
Level: 2
R2
12
Archer press
5
Level: 2
R3
12
Archer press
5
Level: 2
R4
12