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48
Workout

Developing flexibility

~1 h. 7 min.
~804 kcal
Female
⁉️ Comments

"Developing flexibility": This loop workout is aimed at improving the flexibility of tennis players. Includes exercises that help increase mobility and flexibility in the joints, which in turn will allow you to perform movements in full amplitude. Flexibility plays an important role in tennis as it helps improve your hitting technique and prevent injury.

Main exercises
L extension
1
Level: 1
R1
10
L extension
1
Level: 1
R2
10
L extension
1
Level: 1
R3
10
Forward fold
1
Level: 3
R1
13 sec.
Forward fold
1
Level: 3
R2
13 sec.
Forward fold
1
Level: 3
R3
13 sec.
Single leg hip hinge
1
Level: 1
R1
7
Single leg hip hinge
1
Level: 1
R2
7
Single leg hip hinge
1
Level: 1
R3
7
M Stretch
1
Level: 1
R1
10 sec.
M Stretch
1
Level: 1
R2
10 sec.
M Stretch
1
Level: 1
R3
10 sec.
Hero pose
1
Level: 1
R1
20 sec.
Hero pose
1
Level: 1
R2
20 sec.
Hero pose
1
Level: 1
R3
20 sec.
T Stretch
1
Level: 1
R1
10 sec.
T Stretch
1
Level: 1
R2
10 sec.
T Stretch
1
Level: 1
R3
10 sec.
Cossack squat
1
Level: 1
R1
13
Cossack squat
1
Level: 1
R2
13
Cossack squat
1
Level: 1
R3
13
Widmill
1
Level: 1
R1
13 sec.
Widmill
1
Level: 1
R2
13 sec.
Widmill
1
Level: 1
R3
13 sec.
L extension
1
Level: 1
R1
10
L extension
1
Level: 1
R2
10
L extension
1
Level: 1
R3
10
Forward fold
1
Level: 3
R1
13 sec.
Forward fold
1
Level: 3
R2
13 sec.
Forward fold
1
Level: 3
R3
13 sec.
Single leg hip hinge
1
Level: 1
R1
7
Single leg hip hinge
1
Level: 1
R2
7
Single leg hip hinge
1
Level: 1
R3
7
M Stretch
1
Level: 1
R1
10 sec.
M Stretch
1
Level: 1
R2
10 sec.
M Stretch
1
Level: 1
R3
10 sec.
Hero pose
1
Level: 1
R1
20 sec.
Hero pose
1
Level: 1
R2
20 sec.
Hero pose
1
Level: 1
R3
20 sec.
T Stretch
1
Level: 1
R1
10 sec.
T Stretch
1
Level: 1
R2
10 sec.
T Stretch
1
Level: 1
R3
10 sec.
Cossack squat
1
Level: 1
R1
13
Cossack squat
1
Level: 1
R2
13
Cossack squat
1
Level: 1
R3
13
Widmill
1
Level: 1
R1
13 sec.
Widmill
1
Level: 1
R2
13 sec.
Widmill
1
Level: 1
R3
13 sec.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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