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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.
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
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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