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136
Workout

Stronger hands

~30 min.
~360 kcal
⁉️ Comments

“Stronger” is a training program for tennis players, focused on strengthening and developing force in their hands and forearms. The program includes exercises with dumbbells, strength training for the upper body and work on the racket. Such training will help you improve control over the racket, increase the power of your blows and create a stronger base for successful gaming moments. Join the "stronger hand" program to develop strength in your hands and improve your game in tennis.

Main exercises
Butterfly - Squat
8
Level: 3
R1
10
Subscription needed
Butterfly - Squat
8
Level: 3
R2
10
Subscription needed
Butterfly - Squat
8
Level: 3
R3
10
Subscription needed
Butterfly - Squat
8
Level: 3
R4
10
Subscription needed
Squats with external rotation
8
Level: 3
R1
12
Subscription needed
Squats with external rotation
8
Level: 3
R2
12
Subscription needed
Squats with external rotation
8
Level: 3
R3
12
Subscription needed
Squats with external rotation
8
Level: 3
R4
12
Subscription needed
Backward lunge with leg change
9
Level: 7
R1
6
Subscription needed
Backward lunge with leg change
9
Level: 7
R2
6
Subscription needed
Backward lunge with leg change
9
Level: 7
R3
6
Subscription needed
Backward lunge with leg change
9
Level: 7
R4
6
Subscription needed
Hip and lower leg flexion
5
Level: 3
R1
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
R2
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
R3
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
R4
8
Subscription needed
Reverse plank leg abduction
4
Level: 1
R1
12
Reverse plank leg abduction
4
Level: 1
R2
12
Reverse plank leg abduction
4
Level: 1
R3
12
Reverse plank leg abduction
4
Level: 1
R4
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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