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158
Workout

Precise strike

~52 min.
~624 kcal
⁉️ Comments

"Precise strike" This circuit training is aimed at developing the strength of the muscles of the arms, shoulders, back, legs and general endurance. Tennis is a dynamic sport that requires full readiness and developed physical qualities.

Warm up
Forward lunge
1
Level: 1
17 sec.
Subscription needed
T Spine Rotation
1
Level: 1
6
Subscription needed
Cossack squat
1
Level: 1
12
Subscription needed
Widmill
1
Level: 1
12 sec.
Subscription needed
M Stretch
1
Level: 1
9 sec.
Subscription needed
Main exercises
Round 1
Exit to plank
8
Level: 3
14
Subscription needed
Pull with hip rotation
8
Level: 2
12
Subscription needed
Forearm extension (reverse grip)
7
Level: 3
14
Subscription needed
Biceps curl
10
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
9
Level: 3
12
Subscription needed
Burpee
8
Level: 2
9
Press - T Adduction
8
Level: 3
7
Subscription needed
Round 2
Exit to plank
8
Level: 3
14
Subscription needed
Pull with hip rotation
8
Level: 2
12
Subscription needed
Forearm extension (reverse grip)
7
Level: 3
14
Subscription needed
Biceps curl
10
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
9
Level: 3
12
Subscription needed
Burpee
8
Level: 2
9
Press - T Adduction
8
Level: 3
7
Subscription needed
Round 3
Exit to plank
8
Level: 3
14
Subscription needed
Pull with hip rotation
8
Level: 2
12
Subscription needed
Forearm extension (reverse grip)
7
Level: 3
14
Subscription needed
Biceps curl
10
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
9
Level: 3
12
Subscription needed
Burpee
8
Level: 2
9
Press - T Adduction
8
Level: 3
7
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

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