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Titan Tennis Core Workout #1This workout will focus on creating the explosive core power required to play tennis at a high level. It will also help you look and feel better.ActivityRepetitionsX setsdirectionsMedicine ball- overhead throwOr Resistance band overhead pull down12x2Or6x2 each sideMB- take ball overhead, with weight back on heels, then swing the ball towards the ground in front of your feet, releasing the ball to bounce and then catching it on the way back up to load for the next repOrTie the band overhead and stand perpendicular to it, in an athletic stance pull the band from over one shoulder towards the opposite footMedicine ball- rotational throwOrResistance band- rotational pull8x2 each sideMB- stand with the ball in “the holster” on the hip away from the wall, bend your knees, and then explode toward the wall, throwing the ball(as if with top spin) into the wall, catching it and loading for the next repOrTie the band waist high, stand perpendicular to the wall, grab the band with both hands(although the one farthest from the wall does the work here), bend your knees slightly, and then rotate and explode away from the wall, drawing back slowly to load for the next repLunge with a twist12x2Not a long lunge, but a strong lunge, where you can maintain balance while twisting over your outstretched knee (with a medicine ball if you have one, or a racquet if you don’t)Dive bomber push ups10x2Will demonstrate at practice, for now do push upsHindu body squats12x2Will show at practice, for now do body squatsRussian twist12x2With MB- plant your feet with even weight between front and back of foot, bend your knees , then start swinging the ball from side to side with your arms completely outstretch( no medicine ball use your racquet). the goal is to maintain that balanced position in your lower body, while swinging your upper body side to sideFloor to shelf6x2 each sideMB or racquet by the outside of one of your feet, squat down(still looking forward), pick up the MB, and explode up with it from your foot, across your body, and over the opposite shoulderOrTie band down by ground, pull across body and over the opposite shoulderLemon squeezers12x2This is a combination crunch and leg lift. You will begin with fingers interlocked behind neck, lying flat, then lift your heels six inches off the ground(they don’t go down until the set is over), then draw your knees to your chest while simultaneously drawing your face towards your kneesPlanks30 secondx2When planking, focus on the stability of your core, quads, glutes, and rolling your shoulders away from your ears. Feel free to roll around on your ankles ................
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