8 weeks · 2 sessions/wk
Rotation and quick feet for tennis
More powerful shots from the hips, faster lateral movement and a protected shoulder and elbow.
€19.99See program
Buy · €19.99Sport
Exercises for Tennis
Powerful rotation, lateral movement and healthy shoulders and elbows. Here are the 83 exercises that help you most, sorted by goal.
Paid program · 8 weeks
Rotation and quick feet for tennis
More powerful shots from the hips, faster lateral movement and a protected shoulder and elbow.
See the program€19.99
Hypertrophy 33
Dumbbell Lateral Raise
Shoulders
Cable Face Pull
Shoulders, Traps & mid back
Dumbbell Split Squat
Quads, Glutes
Band Pull-Apart
Shoulders, Traps & mid back
Ab Wheel Rollout
Abs
One-Arm Medicine Ball Slam
Abs
Hanging Wind Sprints
Abs
Bent-Over Low Cable Rear Delt Raise
Shoulders
Seated Cable Lateral Raise
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Band Lateral Raise
Shoulders
Supported One-Arm Lateral Raise
Shoulders
Front-to-Lateral Raise
Shoulders
Lunge Pass-Through
Hamstrings
Band Hip Adduction
Adductors
Hip Adductor Machine
Adductors
Hip Abductor Machine
Glutes
Cable Hip Adduction
Adductors
Barbell Lunge
Quads
Barbell Step-Up
Quads
Dumbbell Lunge
Quads
Dumbbell Reverse Lunge
Quads
Deficit Reverse Lunge
Quads
Smith Machine Explosive Lunge
Quads
Cable Wrist Curl
Forearms
Barbell Finger Curl
Forearms
Dumbbell Reverse Wrist Curl
Forearms
Barbell Wrist Curl
Forearms
Plate Pinch
Forearms
Behind-the-Back Barbell Wrist Curl
Forearms
Wrist Roller
Forearms
Step-Up with Knee Drive
Glutes
Dumbbell Bulgarian Split Squat
Quads, Glutes
Max Strength 1
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Speed 10
Power 15
Medicine Ball Chest Pass
Chest, Triceps
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Pass from a 3-Point Stance
Chest
Repeated Kneeling Chest Pass
Chest
Kneeling Chest Pass
Chest
Chest Pass with Sprint Release
Chest
Medicine Ball Full Twist
Obliques, Abs
Medicine Ball Scoop Throw
Shoulders
Overhead Slam
Lats
Return Push from Stance
Shoulders
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine Two-Arm Overhead Throw
Abs
Medicine Ball Rotational Throw
Obliques
Core & Stability 16
Pallof Press
Obliques, Abs
Kettlebell Windmill
Obliques, Abs
Alternating Heel Touch
Obliques, Abs
Barbell Side Bend
Obliques, Abs
Cable Russian Twist
Obliques, Abs
Dumbbell Side Bend
Obliques, Abs
Kettlebell Figure 8
Obliques, Abs
Landmine 180
Obliques, Abs
Pallof Press with Rotation
Obliques, Abs
Plate Twist
Obliques, Abs
Russian Twist
Obliques, Abs
Side Plank
Obliques, Abs
Low-to-High Cable Wood Chop
Obliques, Abs
Kettlebell Plank Pull-Through
Obliques, Abs
Stability Ball Side Plank
Obliques
Crab Toe Touch
Obliques, Glutes
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Injury Prevention 6
Plyometrics 2
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