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157
Workout

Intensive circular

~1 h. 4 min.
~768 kcal
⁉️ Comments

"Intensive circular": This workout is designed to improve the overall fitness of a tennis player. Includes a series of intense looping exercises designed to develop endurance, strength, speed and flexibility. The exercises are carried out in a circuit training format, where each exercise is performed for a certain time or number of repetitions, with minimal intervals, which provides an intense load.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 1
5
Single leg hip hinge
1
Level: 1
5
Biceps stretch
1
Level: 1
8 sec.
Forward fold
1
Level: 1
10 sec.
Main exercises
Round 1
Low pull - Triceps
6
Level: 1
6
T - Abduction
5
Level: 2
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Archer press
5
Level: 2
10
Push ups side crunch
6
Level: 1
6
Squats with external rotation
6
Level: 1
12
Squat - Y abduction
6
Level: 1
12
Round 2
Low pull - Triceps
6
Level: 1
6
T - Abduction
5
Level: 2
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Archer press
5
Level: 2
10
Push ups side crunch
6
Level: 1
6
Squats with external rotation
6
Level: 1
12
Squat - Y abduction
6
Level: 1
12
Round 3
Low pull - Triceps
6
Level: 1
6
T - Abduction
5
Level: 2
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Archer press
5
Level: 2
10
Push ups side crunch
6
Level: 1
6
Squats with external rotation
6
Level: 1
12
Squat - Y abduction
6
Level: 1
12
Round 4
Low pull - Triceps
6
Level: 1
6
T - Abduction
5
Level: 2
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Archer press
5
Level: 2
10
Push ups side crunch
6
Level: 1
6
Squats with external rotation
6
Level: 1
12
Squat - Y abduction
6
Level: 1
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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