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77
Workout

Leg Strength Training

~33 min.
~396 kcal
Female
⁉️ Comments

"Leg Strength Workout": This loop workout is designed to develop leg strength and endurance in tennis players. Includes exercises aimed at strengthening the muscles of the legs and buttocks. Tennis players have to move around the court a lot during matches, so they need strong legs to withstand the heavy workload.

Warm up
Posterior deltoid stretch
1
Level: 1
20 sec.
Widmill
1
Level: 1
13 sec.
squat row 4 (middle gluteal)
1
Level: 1
20 sec.
Incline (feet at shoulder width)
1
Level: 1
20 sec.
Cossack squat
1
Level: 1
13
Main exercises
Round 1
Side lunge - backward lunge
7
Level: 1
8
Squat - I abduction
10
Level: 2
16
Squat single arm (wide foot position)
7
Level: 1
20
Side lunge - crosslunge single arm
8
Level: 1
8
Round 2
Side lunge - backward lunge
7
Level: 1
8
Squat - I abduction
10
Level: 2
16
Squat single arm (wide foot position)
7
Level: 1
20
Side lunge - crosslunge single arm
8
Level: 1
8
Round 3
Side lunge - backward lunge
7
Level: 1
8
Squat - I abduction
10
Level: 2
16
Squat single arm (wide foot position)
7
Level: 1
20
Side lunge - crosslunge single arm
8
Level: 1
8
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.

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