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121
Workout

Reverse

~50 min.
~600 kcal
Female
⁉️ 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.
Golf
1
Level: 1
6
Cross-legged incline
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Main exercises
Round 1
Archer press
3
Level: 1
10
Overhead squats
7
Level: 2
12
Hinge press (bars)
7
Level: 3
10
Forearm extension
3
Level: 2
12
Pull with hip rotation
7
Level: 2
10
Narrow press
5
Level: 2
10
Pull with single arm with rotation and squats
7
Level: 1
10
Round 2
Archer press
3
Level: 1
10
Overhead squats
7
Level: 2
12
Hinge press (bars)
7
Level: 3
10
Forearm extension
3
Level: 2
12
Pull with hip rotation
7
Level: 2
10
Narrow press
5
Level: 2
10
Pull with single arm with rotation and squats
7
Level: 1
10
Round 3
Archer press
3
Level: 1
10
Overhead squats
7
Level: 2
12
Hinge press (bars)
7
Level: 3
10
Forearm extension
3
Level: 2
12
Pull with hip rotation
7
Level: 2
10
Narrow press
5
Level: 2
10
Pull with single arm with rotation and squats
7
Level: 1
10
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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