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96
Workout

General physical training for the game

~55 min.
~660 kcal
Female
⁉️ Comments

"General physical training for the game" is a training program that covers a variety of aspects of the physical training of a tennis player. Including cardio training to improve endurance, strength training to strengthen muscles, as well as exercises for flexibility, coordination and balance, the program is aimed at creating a comprehensive prepared player. Join the program "General Physical Preparation for the Game" to improve your physical qualities and increase your level in tennis.

Main exercises
Round 1
Exit to plank
7
Level: 3
12
I - Abduction
8
Level: 3
10
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Y - Abduction
4
Level: 1
10
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
T - Abduction
3
Level: 1
10
Round 2
Exit to plank
7
Level: 3
12
I - Abduction
8
Level: 3
10
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Y - Abduction
4
Level: 1
10
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
T - Abduction
3
Level: 1
10
Round 3
Exit to plank
7
Level: 3
12
I - Abduction
8
Level: 3
10
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Y - Abduction
4
Level: 1
10
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
T - Abduction
3
Level: 1
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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