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162
Workout

Achieving success

~49 min.
~588 kcal
⁉️ Comments

"Achieving success" This workout develops the core, chest, hips and overall endurance. Tennis is a physically very intense sport that requires a high level of endurance from players. The match can last several hours, the load on the muscles and joints is very high, a quick reaction and high speed of movement around the court are required.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Golf
1
Level: 1
7
Side lunge stretch
1
Level: 1
17 sec.
Main exercises
Round 1
High pull - slide I
8
Level: 1
7
Exit to the plank on the forearms
7
Level: 3
14
Lower leg flexion (single leg )
8
Level: 2
7
Press with pushup
9
Level: 2
12
Swimmer start
8
Level: 2
12
Y slide
10
Level: 2
9
Medium pull - slide T
10
Level: 2
7
Round 2
High pull - slide I
8
Level: 1
7
Exit to the plank on the forearms
7
Level: 3
14
Lower leg flexion (single leg )
8
Level: 2
7
Press with pushup
9
Level: 2
12
Swimmer start
8
Level: 2
12
Y slide
10
Level: 2
9
Medium pull - slide T
10
Level: 2
7
Round 3
High pull - slide I
8
Level: 1
7
Exit to the plank on the forearms
7
Level: 3
14
Lower leg flexion (single leg )
8
Level: 2
7
Press with pushup
9
Level: 2
12
Swimmer start
8
Level: 2
12
Y slide
10
Level: 2
9
Medium pull - slide T
10
Level: 2
7
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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