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98
Workout

GPT of a tennis player

~28 min.
~336 kcal
⁉️ Comments

"Tennis player's physical fitness": This training is aimed at improving the overall physical fitness of a tennis player. Includes a variety of loop exercises designed to develop the strength, speed, endurance, flexibility and coordination needed to play tennis successfully. It is important for athletes to have good physical shape and endurance in order to withstand the high pace of play until the end of the match.

Warm up
Widmill
1
Level: 1
10 sec.
Hammock
1
Level: 1
8
Tilt
1
Level: 1
8
Posterior deltoid stretch
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Main exercises
One-handed press
4
Level: 1
R1
10
One-handed press
4
Level: 1
R2
10
One-handed press
4
Level: 1
R3
10
Push-ups - Mountain climber
6
Level: 1
R1
6
Push-ups - Mountain climber
6
Level: 1
R2
6
Push-ups - Mountain climber
6
Level: 1
R3
6
PIstol - side lunge in balance single arm
5
Level: 1
R1
6
PIstol - side lunge in balance single arm
5
Level: 1
R2
6
PIstol - side lunge in balance single arm
5
Level: 1
R3
6
Press - T Adduction
5
Level: 2
R1
6
Press - T Adduction
5
Level: 2
R2
6
Press - T Adduction
5
Level: 2
R3
6
Bar muscle up
5
Level: 1
R1
10
Bar muscle up
5
Level: 1
R2
10
Bar muscle up
5
Level: 1
R3
10
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

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