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121
Workout

Reverse

~50 min.
~600 kcal
⁉️ Comments

"Reverse" This workout is aimed at improving the strength of the muscles of the arms, back and shoulders. Strong hands allow the player to hold the racket in the desired position and make powerful and accurate shots.

Warm up
Widmill
1
Level: 1
10 sec.
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Main exercises
Round 1
Archer press
3
Level: 1
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Hinge press (bars)
7
Level: 3
10
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Pull with hip rotation
7
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Round 2
Archer press
3
Level: 1
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Hinge press (bars)
7
Level: 3
10
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Pull with hip rotation
7
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Round 3
Archer press
3
Level: 1
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Hinge press (bars)
7
Level: 3
10
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Pull with hip rotation
7
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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