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Tennis — Advanced
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Advanced
Total days
5
Est. time
3.3h
Tennis
5 daysDay 1 — Rotational Power
Rotational Power
- Cable Rotation4 × 8/side
- Med Ball Slam4 × 6
- Landmine Rotation3 × 8/side
Day 2 — Lateral Speed
Lateral Speed
- Lateral Shuffle5 × 10m
- Crossover Step4 × 10m/side
- Cone Reaction5 × rounds
Day 3 — Serve Shoulder Care
Serve Shoulder Care
- Band External Rotation3 × 15/side
- Sleeper Stretch2 × 30s/side
- Scap Wall Slide3 × 10
Day 4 — Single-leg Stability
Single-leg Stability
- Bulgarian Split Squat3 × 8/side
- Single-leg RDL3 × 8/side
- Step-up3 × 10/side
Day 5 — Conditioning
Conditioning
- Assault Bike Intervals8 × 30s on / 30s off
- KB Complex4 rounds
- Sled Push5 × 20m
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