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192
Workout

Skill on the court

~55 min.
~660 kcal
⁉️ Comments

"Skill on the court" This workout is aimed at improving the work of the biceps, triceps and back muscles. Strong hands are important in tennis because much of your racket control and hitting depends on the strength and endurance of your hands and forearms.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Chain triceps extension (side)
7
Level: 3
8
Subscription needed
T adduction
7
Level: 3
10
Subscription needed
Archer pull
7
Level: 3
10
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Overhead Forearm extension
7
Level: 3
12
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Hinge plank single arm
10
Level: 5
5
Subscription needed
Y adduction
8
Level: 3
10
Subscription needed
Round 3
Chain triceps extension (side)
7
Level: 3
8
Subscription needed
T adduction
7
Level: 3
10
Subscription needed
Archer pull
7
Level: 3
10
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Overhead Forearm extension
7
Level: 3
12
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Hinge plank single arm
10
Level: 5
5
Subscription needed
Y adduction
8
Level: 3
10
Subscription needed
Round 4
Chain triceps extension (side)
7
Level: 3
8
Subscription needed
T adduction
7
Level: 3
10
Subscription needed
Archer pull
7
Level: 3
10
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Overhead Forearm extension
7
Level: 3
12
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Hinge plank single arm
10
Level: 5
5
Subscription needed
Y adduction
8
Level: 3
10
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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