Your Fit Code
Strength & Conditioning, Functional Fitness, Personal TrainingYFC is a hybrid performance training system built for individuals who want to move better, perform stronger, and recover smarter.
Designed for tennis players and hybrid athletes, YFC combines strength training, conditioning, mobility, recovery, and athletic performance into structured programs that support long-term progress both on and off the court.
Whether you're building your foundation, improving your engine, or pushing toward peak performance, YFC helps you train with purpose not just intensity.
Train Smart. Perform Better.
1 sessions per week
Must use App app to view and log training
Program Training
A
Cable Palloff Press
2 x 10
B
Goblet Squats
3 x 10
C
DB RDL
3 x 10
D
Seated Cable Row
12, 12, 10
E
Incline Push Up
10, 10, 8
F
Cardio
1 x 10:00
A
90/90 Hips Switches
2 x 8
B
Thoracic Rotations
2 x 8
C
Bird Dog
3 x 8
D
Dead Bug
3 x 8
E
Side Plank
@ 20
Conditioning
F
Conditioning Intervals
8 Rounds 30 sec moderate-hard effort 60 sec recovery pace Recommended Options Choose ONE: • Bike • Row erg • Treadmill run • Stair master • Ski erg Intensity Work Interval: RPE 7/10 Recovery Interval: Easy pace Goal Build aerobic conditioning without excessive fatigue.
A
Cardio
1 x 10:00 @ 15:00
A
Farmer Carry
3 x 40
B
Lateral Shuffle Drill
4 x 20
C
Reverse Lunges
3 x 8
D
Lats Pulldown
12, 12, 10
E
DB Floor Press
3 x 10
Conditioning
F
EMOM
Minute 1: 12 Kettlebell Swings Minute 2: 40 sec Bike / Row / Ski Erg Repeat for 6 total minutes. Why this works • explosive hip power • athletic conditioning • low joint fatigue • sustainable intensity
