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192
Workout

Skill on the court

~1 h.
~720 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.
Cossack squat in a bent-over position
1
Level: 1
10
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Chain triceps extension (side)
7
Level: 3
8
T adduction
7
Level: 3
10
Archer pull
7
Level: 3
10
Single arm pull with rotation (single leg )
10
Level: 2
8
Overhead Forearm extension
7
Level: 3
12
Back extension
7
Level: 4
10
Hinge plank single arm
10
Level: 5
5
Y adduction
8
Level: 3
10
Round 3
Chain triceps extension (side)
7
Level: 3
8
T adduction
7
Level: 3
10
Archer pull
7
Level: 3
10
Single arm pull with rotation (single leg )
10
Level: 2
8
Overhead Forearm extension
7
Level: 3
12
Back extension
7
Level: 4
10
Hinge plank single arm
10
Level: 5
5
Y adduction
8
Level: 3
10
Round 4
Chain triceps extension (side)
7
Level: 3
8
T adduction
7
Level: 3
10
Archer pull
7
Level: 3
10
Single arm pull with rotation (single leg )
10
Level: 2
8
Overhead Forearm extension
7
Level: 3
12
Back extension
7
Level: 4
10
Hinge plank single arm
10
Level: 5
5
Y adduction
8
Level: 3
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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