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152
Workout

Control and precision

~56 min.
~672 kcal
⁉️ Comments

“Control and precision” This workout contains several different exercises aimed at developing balance, strengthening the muscles of the arms, hips and lower legs, deltoids, triceps and chest muscles. Tennis involves fast and powerful movements such as hitting and running. Working your entire body will help increase your overall strength and endurance, which improves your gaming performance.

Warm up
L extension
1
Level: 1
8
Hammock
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
W extension
1
Level: 1
8
Side lunge stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Butterfly
7
Level: 3
10
Sprint start (alternating)
6
Level: 2
10
Forearm extension
5
Level: 3
12
Side lunge leg in the hinge
5
Level: 2
12
Chain triceps extension (side)
5
Level: 2
8
Press - T Adduction
7
Level: 3
6
Pushup on the hands in standing
7
Level: 2
6
T adduction
7
Level: 3
10
Round 2
Butterfly
7
Level: 3
10
Sprint start (alternating)
6
Level: 2
10
Forearm extension
5
Level: 3
12
Side lunge leg in the hinge
5
Level: 2
12
Chain triceps extension (side)
5
Level: 2
8
Press - T Adduction
7
Level: 3
6
Pushup on the hands in standing
7
Level: 2
6
T adduction
7
Level: 3
10
Round 3
Butterfly
7
Level: 3
10
Sprint start (alternating)
6
Level: 2
10
Forearm extension
5
Level: 3
12
Side lunge leg in the hinge
5
Level: 2
12
Chain triceps extension (side)
5
Level: 2
8
Press - T Adduction
7
Level: 3
6
Pushup on the hands in standing
7
Level: 2
6
T adduction
7
Level: 3
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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