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112
Workout

Development of movement speed

~31 min.
~372 kcal
⁉️ Comments

"Development of movement speed": This loop training is aimed at developing the strength of the leg muscles. Strong legs allow a tennis player to move quickly around the court and also push off quickly to make shots. Therefore, additional strength training will help increase the strength and endurance of the legs.

Warm up
Lower back stretch with rotation
1
Level: 1
17 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Subscription needed
Sumo squat
1
Level: 2
12
Subscription needed
Archerpose
1
Level: 1
6
Subscription needed
Main exercises
Round 1
Front jump squats
12
Level: 4
17
Subscription needed
Backward Lunge
10
Level: 7
12
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
7
Subscription needed
Balanced Side Lunge
9
Level: 3
14
Subscription needed
Round 2
Front jump squats
12
Level: 4
17
Subscription needed
Backward Lunge
10
Level: 7
12
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
7
Subscription needed
Balanced Side Lunge
9
Level: 3
14
Subscription needed
Round 3
Front jump squats
12
Level: 4
17
Subscription needed
Backward Lunge
10
Level: 7
12
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
7
Subscription needed
Balanced Side Lunge
9
Level: 3
14
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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