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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.
Forward lunge
1
Level: 1
17 sec.
Lower leg extension
1
Level: 1
16 sec.
Shoulder rotation
1
Level: 1
9 sec.
Main exercises
Low pull (one hand - single leg )
10
Level: 2
R1
9
Low pull (one hand - single leg )
10
Level: 2
R2
9
Low pull (one hand - single leg )
10
Level: 2
R3
9
Low pull - Triceps
7
Level: 1
R1
7
Low pull - Triceps
7
Level: 1
R2
7
Low pull - Triceps
7
Level: 1
R3
7
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
Overhead squats
9
Level: 3
R2
14
Overhead squats
9
Level: 3
R3
14
Push-ups - Crunch
10
Level: 3
R1
7
Push-ups - Crunch
10
Level: 3
R2
7
Push-ups - Crunch
10
Level: 3
R3
7
Push ups side crunch
7
Level: 1
R1
7
Push ups side crunch
7
Level: 1
R2
7
Push ups side crunch
7
Level: 1
R3
7
Fly Squat
8
Level: 2
R1
14
Fly Squat
8
Level: 2
R2
14
Fly Squat
8
Level: 2
R3
14
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
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.
Forward fold
1
Level: 1
10 sec.

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