Tennis Workout For D3

Program Created for some one who wants to be ready physically for tennis 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Jump Rope

Side Leg Swings

Arm Circle

Hip Opener

Inchworm

Walking Lunge

Shoulder Roll

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Lateral Banded Walk

Ladder Drills 2 Feet In Box

Med Ball Slam

Hamstring Stretch with Rotation

Hip Flexor Stretch

Stretching

Foam Roll Major Muscle Groups

Lower Body + Agility

Bench Press (Barbell)

One Arm Bent Over Row

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Med Ball Rotational Throw

Plank + Band Row

Upper Body + Core

Sprint 20 30 40 50 

Punching Bag

Core Agility Drills

Russian Twist

Conditionning + Footwork

Clean Pull

Med Ball Overhead Slam

Front Squat (Barbell)

Single Arm Push Press (Dumbbell)

Broad Jump

Box Jump

Sprint

Total Body Power

Footwork Drills

Band Forehand

Band Backhand

Farmer Carry

Mobility Flow

Tennis Conitionning + Mobility

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