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140
Workout

Improving the backhand

~35 min.
~420 kcal
⁉️ Comments

"Improving the backhand" This is a short strength workout to develop the triceps, deltoids and back muscles. Strong triceps and back muscles influence punching power, so strengthening them will help improve an athlete's physical fitness.

Warm up
W extension
1
Level: 1
9
Golf
1
Level: 1
7
Incline (feet at shoulder width)
1
Level: 1
17 sec.
T Stretch
1
Level: 1
9 sec.
Side lunge stretch
1
Level: 1
17 sec.
Main exercises
Forearm extension (single arm)
8
Level: 3
R1
9
Forearm extension (single arm)
8
Level: 3
R2
9
Forearm extension (single arm)
8
Level: 3
R3
9
Y abduction - Forearm flexion - Low pull
7
Level: 2
R1
5
Y abduction - Forearm flexion - Low pull
7
Level: 2
R2
5
Y abduction - Forearm flexion - Low pull
7
Level: 2
R3
5
Chest press single arm
7
Level: 2
R1
12
Chest press single arm
7
Level: 2
R2
12
Chest press single arm
7
Level: 2
R3
12
Forearm extension (reverse grip)
7
Level: 3
R1
14
Forearm extension (reverse grip)
7
Level: 3
R2
14
Forearm extension (reverse grip)
7
Level: 3
R3
14
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
Butterfly
8
Level: 3
R1
12
Butterfly
8
Level: 3
R2
12
Butterfly
8
Level: 3
R3
12
I - Abduction
7
Level: 2
R1
12
I - Abduction
7
Level: 2
R2
12
I - Abduction
7
Level: 2
R3
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.

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