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Tennis
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 Shoulder Taps
3 Sets x 8 Reps
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
Weight Plate Russian Twist
3 Sets x 15 Reps
Side Lunge with Upper Body Rotation
3 Sets x 8 Reps
Medicine Ball Catch and Throw
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
Dumbbell Front Raise
3 Sets x 15,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
TRX One-Arm Reach Back
3 Sets x 10,10,8 Reps
Cable Standing Row
3 Sets x 20 Reps
Dumbbell Cuban Press
4 Sets x 12 Reps
Kneeling Lunge Lat Pulldown
3 Sets x 16 Reps
Cable Open Stance FH and BH
3 Sets x 8 Reps
Kettlebell Seated Press
3 Sets x 10 Reps
Shoulder Prehab
4 Sets x 8 Reps
Day 3
Lower Body
Est. 0 min
11 exercises
Bodyweight Squat
3 Sets x 15 Reps
Bosu Squat
3 Sets x 15 Reps
Single-Leg Squat
3 Sets x 8 Reps
Crossover Dumbbell Step-Up
3 Sets x 10 Reps
Jump Squat
3 Sets x 12 Reps
Dumbbell Jump Shrug
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Plyo Box Step-Ups
4 Sets x 12 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
