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95
Workout

Technique and strength

~31 min.
~372 kcal
Female
⁉️ Comments

"Technique and strength": This loop workout includes exercises designed to improve movement mechanics and increase arm and core strength. Just like strong arms, a strong core helps a player control the racket, improves shot accuracy, and provides extra power on shots.

Warm up
L extension
1
Level: 1
9
Embryo
1
Level: 1
12 sec.
Side lunge stretch
1
Level: 1
17 sec.
M Stretch
1
Level: 1
9 sec.
Cross-legged incline
1
Level: 1
17 sec.
Main exercises
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
Tilted march
5
Level: 1
R1
14
Tilted march
5
Level: 1
R2
14
Tilted march
5
Level: 1
R3
14
Rotation with load
5
Level: 1
R1
12
Rotation with load
5
Level: 1
R2
12
Rotation with load
5
Level: 1
R3
12
Pull-up with a wide grip
7
Level: 2
R1
7
Pull-up with a wide grip
7
Level: 2
R2
7
Pull-up with a wide grip
7
Level: 2
R3
7
Back extension
6
Level: 3
R1
12
Back extension
6
Level: 3
R2
12
Back extension
6
Level: 3
R3
12
Medium pull- Squat
5
Level: 2
R1
14
Medium pull- Squat
5
Level: 2
R2
14
Medium pull- Squat
5
Level: 2
R3
14
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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