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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
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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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