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138
Workout

Upper Body Workout

~30 min.
~360 kcal
Female
⁉️ Comments

"Upper Body Workout": This loop workout is aimed at developing upper body strength and endurance in tennis players. Includes exercises aimed at strengthening the muscles of the shoulders, back and chest. Regular exercise will help you become stronger and more resilient on the court.

Warm up
Forward lunge
1
Level: 1
17 sec.
Golf
1
Level: 1
7
Side lunge stretch
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
T Stretch
1
Level: 1
9 sec.
Biceps stretch
1
Level: 1
9 sec.
Main exercises
Medium pull (one hand)
9
Level: 3
R1
9
Medium pull (one hand)
9
Level: 3
R2
9
Medium pull (one hand)
9
Level: 3
R3
9
Hinge plank single arm
9
Level: 3
R1
9
Hinge plank single arm
9
Level: 3
R2
9
Hinge plank single arm
9
Level: 3
R3
9
Parallel grip pull-ups
8
Level: 3
R1
12
Parallel grip pull-ups
8
Level: 3
R2
12
Parallel grip pull-ups
8
Level: 3
R3
12
Bar muscle up
6
Level: 1
R1
12
Bar muscle up
6
Level: 1
R2
12
Bar muscle up
6
Level: 1
R3
12
Spider-Man (single leg )
8
Level: 2
R1
9
Spider-Man (single leg )
8
Level: 2
R2
9
Spider-Man (single leg )
8
Level: 2
R3
9
Medium pull (single arm - single leg )
10
Level: 2
R1
9
Medium pull (single arm - single leg )
10
Level: 2
R2
9
Medium pull (single arm - single leg )
10
Level: 2
R3
9
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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