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112
Workout

Development of movement speed

~31 min.
~372 kcal
Female
⁉️ 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.
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Sumo squat
1
Level: 2
12
Archerpose
1
Level: 1
6
Main exercises
Round 1
Front jump squats
12
Level: 4
17
Backward Lunge
10
Level: 7
12
side lunge - crosslunge single arm
10
Level: 2
7
Balanced Side Lunge
9
Level: 3
14
Round 2
Front jump squats
12
Level: 4
17
Backward Lunge
10
Level: 7
12
side lunge - crosslunge single arm
10
Level: 2
7
Balanced Side Lunge
9
Level: 3
14
Round 3
Front jump squats
12
Level: 4
17
Backward Lunge
10
Level: 7
12
side lunge - crosslunge single arm
10
Level: 2
7
Balanced Side Lunge
9
Level: 3
14
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

Comments

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