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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.
Subscription needed
Lunges L
1
Level: 1
7
Subscription needed
M Stretch
1
Level: 1
9 sec.
Subscription needed
Side lunge stretch
1
Level: 1
17 sec.
Subscription needed
Main exercises
A - Abduction (reverse grip)
9
Level: 3
R1
12
Subscription needed
A - Abduction (reverse grip)
9
Level: 3
R2
12
Subscription needed
A - Abduction (reverse grip)
9
Level: 3
R3
12
Subscription needed
Push-ups - Mountain climber
7
Level: 1
R1
7
Subscription needed
Push-ups - Mountain climber
7
Level: 1
R2
7
Subscription needed
Push-ups - Mountain climber
7
Level: 1
R3
7
Subscription needed
Backward lunge single arm
8
Level: 5
R1
14
Subscription needed
Backward lunge single arm
8
Level: 5
R2
14
Subscription needed
Backward lunge single arm
8
Level: 5
R3
14
Subscription needed
Overhead Forearm extension
8
Level: 3
R1
14
Subscription needed
Overhead Forearm extension
8
Level: 3
R2
14
Subscription needed
Overhead Forearm extension
8
Level: 3
R3
14
Subscription needed
Swimmer start
8
Level: 2
R1
12
Subscription needed
Swimmer start
8
Level: 2
R2
12
Subscription needed
Swimmer start
8
Level: 2
R3
12
Subscription needed
Back extension
8
Level: 4
R1
12
Subscription needed
Back extension
8
Level: 4
R2
12
Subscription needed
Back extension
8
Level: 4
R3
12
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

Comments

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