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209
Workout

Endurance development

~1 h. 8 min.
~816 kcal
⁉️ Comments

"Endurance development": This loop workout is aimed at improving the endurance of tennis players. Includes a series of exercises that help increase endurance and resistance to prolonged stress on the court. The exercises are varied and cover both the lower body and the upper shoulder girdle.

Warm up
T Stretch
1
Level: 1
9 sec.
Subscription needed
Hammock - Dolphin
1
Level: 1
6
Subscription needed
Sumo squat
1
Level: 1
12
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Main exercises
Round 1
Narrow press
8
Level: 3
12
Subscription needed
Press - T Adduction
8
Level: 3
7
Subscription needed
Balanced side lunge single arm
8
Level: 2
14
Subscription needed
I adduction
9
Level: 3
12
Subscription needed
Tilted march
7
Level: 2
14
Subscription needed
Jump lunge
9
Level: 1
12
Subscription needed
Pistol - cross lunge single arm
9
Level: 2
7
Subscription needed
Round 2
Narrow press
8
Level: 3
12
Subscription needed
Press - T Adduction
8
Level: 3
7
Subscription needed
Balanced side lunge single arm
8
Level: 2
14
Subscription needed
I adduction
9
Level: 3
12
Subscription needed
Tilted march
7
Level: 2
14
Subscription needed
Jump lunge
9
Level: 1
12
Subscription needed
Pistol - cross lunge single arm
9
Level: 2
7
Subscription needed
Round 3
Narrow press
8
Level: 3
12
Subscription needed
Press - T Adduction
8
Level: 3
7
Subscription needed
Balanced side lunge single arm
8
Level: 2
14
Subscription needed
I adduction
9
Level: 3
12
Subscription needed
Tilted march
7
Level: 2
14
Subscription needed
Jump lunge
9
Level: 1
12
Subscription needed
Pistol - cross lunge single arm
9
Level: 2
7
Subscription needed
Round 4
Narrow press
8
Level: 3
12
Subscription needed
Press - T Adduction
8
Level: 3
7
Subscription needed
Balanced side lunge single arm
8
Level: 2
14
Subscription needed
I adduction
9
Level: 3
12
Subscription needed
Tilted march
7
Level: 2
14
Subscription needed
Jump lunge
9
Level: 1
12
Subscription needed
Pistol - cross lunge single arm
9
Level: 2
7
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Archerpose
1
Level: 1
R1
5
Subscription needed
Archerpose
1
Level: 1
R2
5
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed

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