Racket Athletes
Racket Sports, Strength & Conditioning, Personal Training, Youth Sports1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Cow
2 x 10
A2
9090 2 way Stretch
2 x 10
A3
Wall W Press (mobility)
2 x 10
B1
Glute Bridge
3 x 15
B2
Prone Swimmer
3 x 15
B3
Plank Foam Roller Squeeze
3 x 0:30
B4
single leg calf raise
3 x 15
C
Squat Jumps BW
3 x 5
D
DB Split Squat
3 x 8
E
One-Arm DB Bench Press
3 x 8
F
Chest-Supported DB Row
3 x 8
G1
band woodchop
3 x 8
G2
Superman
3 x 20
H
DB Prone T Raise + Rotation
1 x MAX
A1
Standing 1 Leg Hurdle
2 x 5
A2
Lateral Wave Lunges
2 x 20
A3
Standing Ankle Rotations
2 x 10
B1
No band Crab Walk
2 x 30
B2
Lateral Lunges BW
2 x 10
B3
Toe Walk (forward + backward)
2 x 10
C
Single Leg Skip
2 x 10
D
Single Leg Kick
2 x 10
E
Double Alley Salsa Shuffle
2 x 10
F
3 Steps x Side Quick Feet
2 x 10
G
Single Leg 90° Jump + Stick
2 x 5
H
Frontal Figure 8 Cone Drill
3 x 0:15
I
Lateral Figure 8 Cone Drill
3 x 0:15
J
Medball box drill shadow strokes
4 x 0:15
A1
Quadruped Spine Rotations
2 x 15
A2
Kneeling Hip Flexor Stretch
2 x 15
A3
Band or Stick Arms Rotations
2 x 20
B1
Wall Sit with Heels Lift
3 x 15
B2
Prone Isometric Hold Y T A positions
3 x 0:10
B3
Side Plank
3 x 0:20
B4
Wall March
3 x 20
C
Split Jump
3 x 10
D
DB Squat
3 x 8
E
Half-Kneeling DB Shoulder Press
3 x 8
F
1-Arm DB Row
3 x 8
G1
Russian Twists with Plate
3 x 10
G2
Band Pull Aparts
3 x 15
H
Elbow Reverse Plank
1 x MAX
Marco R.
Recreational Club Player
Verified Athlete"As an amateur club player, I used to struggle with nagging shoulder stiffness and knee fatigue after matches or tennis training with my coach. For just $15, the Tennis Starter Pack gave me simple, highly effective injury prevention exercises that completely changed how my body feels."
Sarah L.
Adult League Player & Fitness Enthusiast
Verified Athlete"I had almost no experience with weightlifting and always felt intimidated by gym routines. This program breaks everything down step-by-step with clear videos. Not only did I gain confidence in the weight room, but my on-court footwork and balance have noticeably improved in just 5 weeks!"
David K.
Competitive Club Player
Verified Athlete"I was looking to add more power and a quicker first-step to my game. The Tennis Starter Pack delivered solid foundational strength without any complicated jargon. It prepared me so well that I'm now ready to transition straight into the Level 2 program."
