Tennis Training Weeks 4 and 5

Week 4

Day 1

1: Superset A: Overhead Squats

B: Plyo Push-ups

3x10

2: Superset

A: Dumbbell Lunges with pause at bottom

B: Dumbbell Rows

C: Dumbbell Bench

3x15

3: Superset A: Full Squat hold Calf Raises

B: Plyo Dumbbell Deadlifts

C: Incline Flies

4x10

4: ABS

100 of each (you control the sets/reps per set, just hit 100)

Leg Raises

Sit-Ups

Bicycles

Day 2

1: Superset

A: Dumbbell Cleans

B: Sit Ups

3x15

2: Superset

A: Upright Rows

B: Forward Raises

C: Lateral Raises

D: Reverse Fly

3x10

3: Abs/Conditioning

A: Bench Jumps

B: Russian Twist

C: Mountain Climbers

D: Flutter Kicks

E: Jumping Jacks

F: V-Ups

3x15

Amazon Suggestions

DUMBBELLS

https://amzn.to/4dQNjQW

KETTLEBELLS

https://amzn.to/4dMvAKB

#ad