Your Fit Code
Racket Sports, Functional Fitness, Functional Training, Strength & Conditioning, MobilityYFC Hybrid: Build the Engine
An 8 week performance program designed for recreational tennis, pickleball and padel players who want to become stronger, faster and more athletic on the court. YFC Hybrid combines strength training, power development, rotational exercises, mobility and conditioning into a structured program that improves performance without unnecessary complexity.
What's Included
• 8 week progressive training program
• 3 gym workouts per week
• 2 Court Performance sessions per week
• Weekly Recovery & Mobility session
Designed to Help You
• Build strength and power
• Improve speed and agility
• Increase rotational performance
• Enhance movement efficiency
• Support recovery and long term performance
Build the Engine. Elevate Your Game.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
5–10 Minutes Choose one: • Treadmill Walk • Incline Walk • Elliptical • Stationary Bike • Row Erg Easy to moderate pace.
Prep
B
Dynamic Mobility
World's Greatest Stretch 1×5/side Walking Hamstring Stretch 1×10/leg Walking Quad Stretch 1×10/leg Leg Swings Front/Back 1×12/leg Leg Swings Side/Side 1×12/leg
C
Cable Palloff Press
3 x 10
D
Dead Bug
3 x 8
E
Box Jump
3 x 5
F
Trap Bar Deadlift
3 x 6
G
Front Foot Elevated Split Squat
3 x 8
H
DB RDL
3 x 8
I
Step Up
3 x 10
J
Standing Calf Raises
3 x 15
Recovery
K
Cool Down
6–8 Minutes very light pace. Easy Walk or Stationary Bike Very light pace. Static Stretching
Prep
A
Court Ready
Dynamic Mobility • World's Greatest Stretch ×5/side • Walking Knee Hug ×10/leg • Walking Quad Stretch ×10/leg • Leg Swings ×10 • Arm Circles ×15 Court Activation • Lateral Shuffle ×20 sec • Forward Sprint ×2 • Backpedal ×2 First Ball Ready • Shadow Swings ×10 Forehand • Shadow Swings ×10 Backhand • Shadow Swings ×5 Serve
Recovery
B
Court Reset
Recovery Stretch • Calves • Hip Flexors • Hamstrings • Glutes • Adductors • Chest • Lats Breathing 2 min Slow nasal breathing
Conditioning
C
Alternative Recovery Session
If you're not playing today, complete the following: Cardio 20–30 minutes Zone 2 intensity or you should be able to hold a conversation comfortably. Choose one: Incline treadmill walk Stationary bike Elliptical Easy row Then complete: Court Reset
Prep
A
Warm Up
5–10 Minutes Choose one: • Treadmill Walk • Incline Walk • Elliptical • Stationary Bike • Row Erg Easy to moderate pace.
Prep
B
Dynamic Mobility
Cat-Camel 1×8 Thread the Needle 1×8/side Arm Circles 1×15 each direction Cross Body Shoulder Stretch 1×10/side T-Spine Rotation 1×8/side
C
Cable External Rotation
3 x 10
D
Split Stance Anti rotation Mid-cable Push (SA)
3 x 10
E
Medicine Ball Rotational Throw
3 x 6
F
DB Chest Press
3 x 8
G
Chest Supported Row
3 x 8
H
Half Kneeling Landmine Press
3 x 8
I
Lats Pulldown
3 x 8
J
Face pull
3 x 15
Recovery
K
Cool Down
6–8 Minutes very light pace. Easy Walk or Stationary Bike Very light pace. Static Stretching
Prep
A
Warm Up
5–10 Minutes Easy pace Choose one: Treadmill Walk Incline Walk Bike Elliptical
Recovery
B
Full Body Mobility Flow
Knee Over Toe Rocks 2 x 10/side 90/90 Hip Switch 2 x 10 Hip Flexor Stretch 2 x 30s Adductor Rock Back 2 x 10 World's Greatest Stretch 2 x 5/side Thread the Needle 2 x 8/side Open Book 2 x 8/side Shoulder CARs 2 x 5 Wall Slides 2 x 10 Deep Squat Hold 2 x 30 sec Child's Pose with Reach 2 x 30 sec Cat-Camel 2 x 10 Breathing 2–3 Minutes Diaphragmatic Breathing
Prep
A
Warm Up
5–10 Minutes Choose one: • Treadmill Walk • Incline Walk • Elliptical • Stationary Bike • Row Erg Easy to moderate pace.
Prep
B
Dynamic Mobility
World's Greatest Stretch 1×5/side Walking Knee Hug 1×10/leg Walking Quad Stretch 1×10/leg Inchworm 1×8 Walking Lunge with Rotation 1×8/side
C
Front Carry
3 x 15
D
Medicine Ball Slam
3 x 8
E
Kettlebell Swing
3 x 10
F
Front Squats
3 x 8
G
Single-Arm Dumbbell Push Press
3 x 8
H
Walking Lunges
3 x 10
I
Single Leg RDL
3 x 8
J
Assault Bike Intervals
8 x 20 @ 40
K
Hanging Knee Raises
3 x 10
Prep
A
Court Ready
Dynamic Mobility • World's Greatest Stretch ×5/side • Walking Knee Hug ×10/leg • Walking Quad Stretch ×10/leg • Leg Swings ×10 • Arm Circles ×15 Court Activation • Lateral Shuffle ×20 sec • Forward Sprint ×2 • Backpedal ×2 First Ball Ready • Shadow Swings ×10 Forehand • Shadow Swings ×10 Backhand • Shadow Swings ×5 Serve
Recovery
B
Court Reset
Recovery Stretch • Calves • Hip Flexors • Hamstrings • Glutes • Adductors • Chest • Lats Breathing 2 min Slow nasal breathing
Conditioning
C
Alternative Recovery Session
If you're not playing today, complete the following: Cardio 20–30 minutes Zone 2 intensity or you should be able to hold a conversation comfortably. Choose one: Incline treadmill walk Stationary bike Elliptical Easy row Then complete: Court Reset
