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170
Workout

Improving movements

~58 min.
~696 kcal
⁉️ Comments

"Improving movements": This loop workout is designed to improve the movement technique of tennis players. Includes exercises aimed at improving coordination, balance and precision of movements. Regular practice will help you achieve more efficient and accurate playing.

Warm up
W extension
1
Level: 1
9
Hammock - Dolphin
1
Level: 1
6
Widmill
1
Level: 1
12 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Tilt
1
Level: 1
9
Main exercises
Round 1
Press
7
Level: 3
14
Spider-Man (single leg )
8
Level: 2
9
Side lunge
7
Level: 3
14
Press - Y Adduction
9
Level: 3
7
Back extension
8
Level: 4
12
Lunge with rotation
7
Level: 2
6
Archer press
8
Level: 3
12
Pistol (with leg alteration)
9
Level: 4
12
Round 2
Press
7
Level: 3
14
Spider-Man (single leg )
8
Level: 2
9
Side lunge
7
Level: 3
14
Press - Y Adduction
9
Level: 3
7
Back extension
8
Level: 4
12
Lunge with rotation
7
Level: 2
6
Archer press
8
Level: 3
12
Pistol (with leg alteration)
9
Level: 4
12
Round 3
Press
7
Level: 3
14
Spider-Man (single leg )
8
Level: 2
9
Side lunge
7
Level: 3
14
Press - Y Adduction
9
Level: 3
7
Back extension
8
Level: 4
12
Lunge with rotation
7
Level: 2
6
Archer press
8
Level: 3
12
Pistol (with leg alteration)
9
Level: 4
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.

Comments

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