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166
Workout

Powerful feed

~33 min.
~396 kcal
⁉️ Comments

"Powerful feed": This workout is aimed at improving the strength and accuracy of a tennis player's serve. Includes loop exercises designed to develop the strength and flexibility of the back, shoulders and hips needed for an effective and powerful serve. Also includes exercises to improve motor coordination to improve serve accuracy.

Warm up
T Stretch
1
Level: 1
9 sec.
Subscription needed
Forward lunge
1
Level: 1
17 sec.
Subscription needed
Lower leg extension
1
Level: 1
16 sec.
Subscription needed
Shoulder rotation
1
Level: 1
9 sec.
Subscription needed
Main exercises
Low pull (one hand - single leg )
10
Level: 2
R1
9
Subscription needed
Low pull (one hand - single leg )
10
Level: 2
R2
9
Subscription needed
Low pull (one hand - single leg )
10
Level: 2
R3
9
Subscription needed
Low pull - Triceps
7
Level: 1
R1
7
Subscription needed
Low pull - Triceps
7
Level: 1
R2
7
Subscription needed
Low pull - Triceps
7
Level: 1
R3
7
Subscription needed
Low pull - slide T
10
Level: 2
R1
7
Low pull - slide T
10
Level: 2
R2
7
Low pull - slide T
10
Level: 2
R3
7
Overhead squats
9
Level: 3
R1
14
Subscription needed
Overhead squats
9
Level: 3
R2
14
Subscription needed
Overhead squats
9
Level: 3
R3
14
Subscription needed
Push-ups - Crunch
10
Level: 3
R1
7
Subscription needed
Push-ups - Crunch
10
Level: 3
R2
7
Subscription needed
Push-ups - Crunch
10
Level: 3
R3
7
Subscription needed
Push ups side crunch
7
Level: 1
R1
7
Subscription needed
Push ups side crunch
7
Level: 1
R2
7
Subscription needed
Push ups side crunch
7
Level: 1
R3
7
Subscription needed
Fly Squat
8
Level: 2
R1
14
Subscription needed
Fly Squat
8
Level: 2
R2
14
Subscription needed
Fly Squat
8
Level: 2
R3
14
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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