Wheelchar Tennis

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3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Geen routine, opsomming van oefeningen voor rolstoeltennis per spiergroep

Armen en borst 19 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Cable Incline Press	3x8 reps	rest: 60s
Exercise Dome Push-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Core 15 exercises, 0 min

Reverse Crunch	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Bench Hip Thrust	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Bird Dog	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Stability Ball Plank	3x8 reps	rest: 60s
Stability Ball Hand and Foot Exchange	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Schouders & rug 23 exercises, 0 min

Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Dumbbell External Rotation	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Pull (Prone)	3x8 reps	rest: 60s
Dumbbell Alternating Reverse Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 60s
Cable Standing Row	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s