Your Fit Code
Racket Sports, Functional Fitness, Functional Training, Strength & Conditioning, MobilityYFC Apex: Unlock Your Peak
An 8 week performance program designed for recreational tennis, pickleball, and padel players who have built a strong foundation and are ready to move with greater confidence, efficiency, and athleticism on the court. YFC Apex integrates advanced strength training, athletic movement, rotational power, unilateral stability, and performance focused conditioning into a structured program that helps you perform at a higher level while staying healthy and ready to play.
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
• Express strength with greater efficiency
• Improve movement quality and coordination
• Increase rotational power and force transfer
• Build balance, stability, and athletic control
Unlock Your Peak. Perform with Confidence.
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.
B1
Stability Ball Roll out
2 x 8
B2
Bear Plank Shoulder Tap
2 x 8
C1
BB Squat
3 x 8
C2
Alternating Staggered Stance Jump
3 x 4
D1
Alternating Incline DB Press
3 x 6
D2
DB Single Arm Bird Dog Row
3 x 6
E1
Cross Body Carry
3 x 10
E2
Transverse Step Up
3 x 5
F1
Sled Push
3 x 15
F2
Backward Sled Pull
3 x 15
Recovery
G
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 Court Activation • Lateral Shuffle ×20 sec • Forward Sprint ×2 • Full Body Band activation 10/movement 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.
B1
Band Pullover Dead Bug
2 x 10
B2
MB Deceleration Chop Split Squat
2 x 5
C1
Landmine Rotational Press
3 x 6
C2
Renegade Row
3 x 6
D1
Botton Up KB Carry
3 x 10
D2
Depth Drop to Broad Jump
3 x 5
E1
DB Deceleration RDL
3 x 6
E2
Lateral Hurdle Jumps
3 x 10
F1
Medicine Ball Alternating Rotational Throw
3 x 12
F2
Battle Rope Alternating Waves
3 x 30
Recovery
G
Cool Down
6–8 Minutes very light pace. Easy Walk or Stationary Bike Very light pace. Static Stretching
Recovery
A
Foam Rolling
Optional Foam Rolling (5–10 minutes) Calves 30–45 sec/side Quadriceps 30–45 sec/side Glutes 30–45 sec/side Thoracic Spine 30–45 sec Lats 30–45 sec/side (Optional) Perform only on areas that feel stiff or sore.
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
Recovery
C
Cool Down
10 Minutes very light pace. Easy Walk or Stationary Bike Very light pace.
Prep
A
Warm up
5–10 Minutes Choose one: • Treadmill Walk • Incline Walk • Elliptical • Stationary Bike • Row Erg Easy to moderate pace.
B1
Stability Ball Stir the Pot
2 x 5
B2
Half Kneeling Cable Lift
2 x 8
C1
Split Stance Cable Press
3 x 8
C2
Half Kneeling Single Arm Front Pulldown
3 x 8
D1
Single Leg RDL to Knee Drive
3 x 6
D2
MB Spiral Sling Lunge to Step
3 x 6
E1
Waiter Carry
3 x 10
E2
KB Halo
3 x 6
F1
Crossover Lateral Shuffle
3 x 20
F2
Short Sprint Backpedal Return
3 x 20
Recovery
G
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 Court Activation • Lateral Shuffle ×20 sec • Forward Sprint ×2 • Full Body Band activation 10/movement 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
