oliverhuntsc@gmail.com1234
Hello,
This program is designed for tennis players who have already completed the L1 (4 week) and L2 (12 week) program.
The purpose of this program is to help maximize your athletic performance, as well as trying to reduce your risk of injury during training, matches and play.
The main focus points are to:
1) Increase your whole body strength levels to enhance performance
2) Build a base of excellent movement competency and control
3) Improve your hand eye coordination
I hope you enjoy the program!
Good luck!
4 sessions per week
Must use App app to view and log training
Program Training
A
Hip Mobility
1 x 5:00
B
Learn to Juggle
1 x 5:00
C1
Goblet Squat
3 x 12
C2
Snap Down into Non-Countermovement Single Leg Hop & Opposite Leg Hold
3 x 5
D1
Split Stance DB RDL
3 x 8
D2
Single Leg Calf Raise (DB in Hand)
3 x 12
E1
Rucksack Weighted Press Up
E2
IYT's
3 x 10
F1
Rucksack Weighted Front PLank
F2
Tilting Side Plank
3 x 10
F3
Dead Bug
3 x 15
A
Skipping (with progressions)
1 x 10:00
B
Bear Crawl with Cone Balance
3 x 45
C
Frog Jumps
3 x 10
D
Horse Walk
3 x 30
E
Bunny Hops
3 x 30
F
Forward Roll
3 x 45
A
Thoracic Spine Mobility
1 x 5:00
B
Learn to Juggle
1 x 5:00
C1
DB Split Squat
3 x 12
C2
Snap Down into Squat Jump
3 x 5
D1
Single Leg Hamstring Bridge
3 x 10
D2
Split Squat Hold with Front Foot Calf Raises
3 x 15
E1
Standing DB SA Press
3 x 8
E2
1-Arm DB Row
3 x 8
F1
Push Up to Elbow Plank
3 x 15
F2
Lying Trunk Twist
3 x 10
F3
Straight Leg Deadbug (Legs Only)
3 x 10
A
Jog
1 x 5:00
Prep
B
Movement Prep (COD Session)
Complete 5 minutes of prep exercises to get ready for the conditioning session. Complete 10-15 repetitions per movement.
C1
Forward Pogo Jumps
2 x 15
C2
Lateral Broad Jump
2 x 5
D
Lateral A Skip
2 x 10
E
Extensive Conditioning Session
10 x 60
