136
Workout

Strength training for tennis players 2

~30 min.
~360 kcal
Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
12
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Butterfly - Squat
8
Level: 3
R1
12
Butterfly - Squat
8
Level: 3
R2
12
Butterfly - Squat
8
Level: 3
R3
12
Butterfly - Squat
8
Level: 3
R4
12
Squats with external rotation
8
Level: 3
R1
10
Squats with external rotation
8
Level: 3
R2
10
Squats with external rotation
8
Level: 3
R3
10
Squats with external rotation
8
Level: 3
R4
10
Backward lunge with leg change
9
Level: 7
R1
16
Backward lunge with leg change
9
Level: 7
R2
16
Backward lunge with leg change
9
Level: 7
R3
16
Backward lunge with leg change
9
Level: 7
R4
16
Hip and lower leg flexion
5
Level: 3
R1
10
Hip and lower leg flexion
5
Level: 3
R2
10
Hip and lower leg flexion
5
Level: 3
R3
10
Hip and lower leg flexion
5
Level: 3
R4
10
Reverse plank leg abduction
4
Level: 1
R1
8
Reverse plank leg abduction
4
Level: 1
R2
8
Reverse plank leg abduction
4
Level: 1
R3
8
Reverse plank leg abduction
4
Level: 1
R4
8