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209
Workout

Endurance development

~1 h. 8 min.
~816 kcal
Female
⁉️ 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.
Hammock - Dolphin
1
Level: 1
6
Sumo squat
1
Level: 1
12
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
Press - T Adduction
8
Level: 3
7
Balanced side lunge single arm
8
Level: 2
14
I adduction
9
Level: 3
12
Tilted march
7
Level: 2
14
Jump lunge
9
Level: 1
12
Pistol - cross lunge single arm
9
Level: 2
7
Round 2
Narrow press
8
Level: 3
12
Press - T Adduction
8
Level: 3
7
Balanced side lunge single arm
8
Level: 2
14
I adduction
9
Level: 3
12
Tilted march
7
Level: 2
14
Jump lunge
9
Level: 1
12
Pistol - cross lunge single arm
9
Level: 2
7
Round 3
Narrow press
8
Level: 3
12
Press - T Adduction
8
Level: 3
7
Balanced side lunge single arm
8
Level: 2
14
I adduction
9
Level: 3
12
Tilted march
7
Level: 2
14
Jump lunge
9
Level: 1
12
Pistol - cross lunge single arm
9
Level: 2
7
Round 4
Narrow press
8
Level: 3
12
Press - T Adduction
8
Level: 3
7
Balanced side lunge single arm
8
Level: 2
14
I adduction
9
Level: 3
12
Tilted march
7
Level: 2
14
Jump lunge
9
Level: 1
12
Pistol - cross lunge single arm
9
Level: 2
7
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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