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169
Workout

Preparation for the tournament

~1 h. 5 min.
~780 kcal
⁉️ Comments

"Preparation for the tournament": This loop workout is designed for tennis players. It includes a variety of exercises aimed at improving overall fitness and preparing for competitions. The workout includes exercises to develop strength and endurance. Full-body muscle training improves tennis players' physical fitness, helping them improve performance, prevent injury and achieve better performance on the court.

Warm up
L extension
1
Level: 1
8
Latissimus stretch
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Posterior deltoid stretch
1
Level: 1
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Round 1
Spider-Man
6
Level: 2
10
Press - T Adduction
7
Level: 3
6
Backward lunge
7
Level: 5
12
Spider-Man (single leg )
7
Level: 2
8
Sprinter start
7
Level: 2
10
Archer pull
7
Level: 3
10
Round 2
Spider-Man
6
Level: 2
10
Press - T Adduction
7
Level: 3
6
Backward lunge
7
Level: 5
12
Spider-Man (single leg )
7
Level: 2
8
Sprinter start
7
Level: 2
10
Archer pull
7
Level: 3
10
Round 3
Spider-Man
6
Level: 2
10
Press - T Adduction
7
Level: 3
6
Backward lunge
7
Level: 5
12
Spider-Man (single leg )
7
Level: 2
8
Sprinter start
7
Level: 2
10
Archer pull
7
Level: 3
10
Round 4
Spider-Man
6
Level: 2
10
Press - T Adduction
7
Level: 3
6
Backward lunge
7
Level: 5
12
Spider-Man (single leg )
7
Level: 2
8
Sprinter start
7
Level: 2
10
Archer pull
7
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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