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131
Workout

Ultra powerful punch

~33 min.
~396 kcal
Female
⁉️ Comments

"Ultra powerful punch": This loop training is aimed at developing the power of tennis players. Includes intense exercises designed to increase strength in the arms, deltoids and back. Regular training will help you achieve a more powerful and effective shot on the court.

Warm up
Posterior deltoid stretch
1
Level: 1
17 sec.
Golf
1
Level: 1
7
Lower leg extension
1
Level: 1
16 sec.
L extension
1
Level: 1
9
Sumo squat
1
Level: 1
12
Main exercises
A - Abduction (reverse grip)
5
Level: 1
R1
12
A - Abduction (reverse grip)
5
Level: 1
R2
12
A - Abduction (reverse grip)
5
Level: 1
R3
12
High pull - slide I
8
Level: 1
R1
7
High pull - slide I
8
Level: 1
R2
7
High pull - slide I
8
Level: 1
R3
7
Pushup on the hands in standing
8
Level: 2
R1
7
Pushup on the hands in standing
8
Level: 2
R2
7
Pushup on the hands in standing
8
Level: 2
R3
7
Spider-Man (single leg )
6
Level: 1
R1
9
Spider-Man (single leg )
6
Level: 1
R2
9
Spider-Man (single leg )
6
Level: 1
R3
9
A - Abduction
6
Level: 2
R1
12
A - Abduction
6
Level: 2
R2
12
A - Abduction
6
Level: 2
R3
12
High pull - slide T
8
Level: 1
R1
7
High pull - slide T
8
Level: 1
R2
7
High pull - slide T
8
Level: 1
R3
7
Low pull - slide Y
8
Level: 1
R1
7
Low pull - slide Y
8
Level: 1
R2
7
Low pull - slide Y
8
Level: 1
R3
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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