96
Workout

Round-robin training for tennis players 3

~55 min.
~660 kcal
Warm Up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
Main exercises
Exit to plank
7
Level: 3
30 sec.
I - Abduction
8
Level: 3
30 sec.
Single leg hip hinge
1
Level: 2
R1
30 sec.
Single leg hip hinge
1
Level: 2
R2
30 sec.
Y - Abduction
4
Level: 1
30 sec.
Low pull - Squat
4
Level: 3
R1
30 sec.
Low pull - Squat
4
Level: 3
R2
30 sec.
T - Abduction
3
Level: 1
30 sec.
Exit to plank
7
Level: 3
30 sec.
I - Abduction
8
Level: 3
30 sec.
Single leg hip hinge
1
Level: 2
R1
30 sec.
Single leg hip hinge
1
Level: 2
R2
30 sec.
Y - Abduction
4
Level: 1
30 sec.
Low pull - Squat
4
Level: 3
R1
30 sec.
Low pull - Squat
4
Level: 3
R2
30 sec.
T - Abduction
3
Level: 1
30 sec.
Exit to plank
7
Level: 3
30 sec.
I - Abduction
8
Level: 3
30 sec.
Single leg hip hinge
1
Level: 2
R1
30 sec.
Single leg hip hinge
1
Level: 2
R2
30 sec.
Y - Abduction
4
Level: 1
30 sec.
Low pull - Squat
4
Level: 3
R1
30 sec.
Low pull - Squat
4
Level: 3
R2
30 sec.
T - Abduction
3
Level: 1
30 sec.