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131
Workout

Quick response

~32 min.
~384 kcal
⁉️ Comments

"Quick response": This training is aimed at improving the reaction speed of a tennis player. Includes a series of exercises aimed at improving the speed of movement and accuracy of response to the ball, which allows the player to quickly adapt to the game situation and make more effective shots.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Widmill
1
Level: 1
12 sec.
Lunges L
1
Level: 1
7
M Stretch
1
Level: 1
9 sec.
Side lunge stretch
1
Level: 1
17 sec.
Main exercises
A - Abduction (reverse grip)
9
Level: 3
R1
12
A - Abduction (reverse grip)
9
Level: 3
R2
12
A - Abduction (reverse grip)
9
Level: 3
R3
12
Push-ups - Mountain climber
7
Level: 1
R1
7
Push-ups - Mountain climber
7
Level: 1
R2
7
Push-ups - Mountain climber
7
Level: 1
R3
7
Backward lunge single arm
8
Level: 5
R1
14
Backward lunge single arm
8
Level: 5
R2
14
Backward lunge single arm
8
Level: 5
R3
14
Overhead Forearm extension
8
Level: 3
R1
14
Overhead Forearm extension
8
Level: 3
R2
14
Overhead Forearm extension
8
Level: 3
R3
14
Swimmer start
8
Level: 2
R1
12
Swimmer start
8
Level: 2
R2
12
Swimmer start
8
Level: 2
R3
12
Back extension
8
Level: 4
R1
12
Back extension
8
Level: 4
R2
12
Back extension
8
Level: 4
R3
12
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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