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136
Workout

Stronger hands

~30 min.
~360 kcal
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“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
Butterfly - Squat
8
Level: 3
R2
10
Butterfly - Squat
8
Level: 3
R3
10
Butterfly - Squat
8
Level: 3
R4
10
Squats with external rotation
8
Level: 3
R1
12
Squats with external rotation
8
Level: 3
R2
12
Squats with external rotation
8
Level: 3
R3
12
Squats with external rotation
8
Level: 3
R4
12
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Backward lunge with leg change
9
Level: 7
R3
6
Backward lunge with leg change
9
Level: 7
R4
6
Hip and lower leg flexion
5
Level: 3
R1
8
Hip and lower leg flexion
5
Level: 3
R2
8
Hip and lower leg flexion
5
Level: 3
R3
8
Hip and lower leg flexion
5
Level: 3
R4
8
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
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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