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105
Workout

Circular tennis player

~55 min.
~660 kcal
Female
⁉️ Comments

"Circular tennis player" is a training program intended for tennis players, combining a variety of exercises for the development of physical form, technical skills and strategic thinking on the court. The program includes circular training, which combines exercises on a tennis court, cardio training, as well as a focus on improving maneuverability and strength in the hands. Join the training of "circular tennis player" to improve your physical shape and increase your level of play on the court.

Main exercises
Round 1
Single arm pull with rotation
5
Level: 1
R1
10
Single arm pull with rotation
5
Level: 1
R2
10
Lunges L
1
Level: 1
6
Squat jump
7
Level: 1
12
Archer pull
3
Level: 1
R1
10
Archer pull
3
Level: 1
R2
10
Press
4
Level: 2
12
Crunch
7
Level: 2
12
Round 2
Single arm pull with rotation
5
Level: 1
R1
10
Single arm pull with rotation
5
Level: 1
R2
10
Lunges L
1
Level: 1
6
Squat jump
7
Level: 1
12
Archer pull
3
Level: 1
R1
10
Archer pull
3
Level: 1
R2
10
Press
4
Level: 2
12
Crunch
7
Level: 2
12
Round 3
Single arm pull with rotation
5
Level: 1
R1
10
Single arm pull with rotation
5
Level: 1
R2
10
Lunges L
1
Level: 1
6
Squat jump
7
Level: 1
12
Archer pull
3
Level: 1
R1
10
Archer pull
3
Level: 1
R2
10
Press
4
Level: 2
12
Crunch
7
Level: 2
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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