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170
Workout

Improving movements

~58 min.
~696 kcal
Female
⁉️ 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
Cossack squat in a bent-over position
1
Level: 1
10
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.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

Comments

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