
Sport
Advanced
None
Plan Details
The Tennis routine by strijder2 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Core
Est. 0 min
7 exercises
Plank with Perpendicular Leg Reach
3 Sets x 8 Reps
Bosu Plank with Lateral Leg Raise
3 Sets x 8 Reps
Single Leg Walkout with Knee In
3 Sets x 8 Reps
Side Lunge with Upper Body Rotation
3 Sets x 8 Reps
Day 2
Upper Body
Est. 0 min
11 exercises
Incline Stand-Up/Sit-Down with Shoulder Stabilization
3 Sets x 8 Reps
TRX One-Arm Reach Back
3 Sets x 10,10,8 Reps
Kneeling Lunge Lat Pulldown
3 Sets x 16 Reps
Cable Open Stance FH and BH
3 Sets x 8 Reps
Shoulder Prehab
4 Sets x 8 Reps
Day 3
Lower Body
Est. 0 min
11 exercises
Bosu Squat
3 Sets x 15 Reps
Crossover Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Jump Shrug
3 Sets x 8 Reps
Lateral Hops Over Hurdles
3 Sets
1-Leg Double Lateral Bound with Medicine Ball
3 Sets x 8 Reps
Day 4
Movement
Est. 0 min
9 exercises
Split Step Training Drill
5 Sets x 1 Reps
Lateral Cross-Over Drill
2 Sets x 6 Reps
Resisted Forehand Drill
3 Sets x 4 Reps
Resisted Backhand Drill
3 Sets x 4 Reps
FH & BH Open Stance Medicine Ball Toss
2 Sets x 5 Reps
4 Cone Speed-Agility Drill
3 Sets
Stay Low Shadow Swings Around Cones
3 Sets
Lateral Shuffle with Crossover Step
3 Sets
Lateral Hurdle Crossover
3 Sets
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