Strength Training

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Chest - dumbbell bench press

Back - Dumbbell row

Shoulders - Overhead dumbbell press or dumbbell shoulder shrug

Shoulders - Heavy Ropes

Biceps - Curl with bar or dumbbells

Triceps - Dumbbell overhead arm extension or triceps pushdown with rope or bar attachment

Quads - Leg press or dumbbell front squats

Hamstrings - Dumbbell split squats

Calves - Calf raise machine or toe raises with dumbbells

Glutes - Burpees, skater hops, squat jumps

Abs -Planks: build up to 4 minutes (single leg raise, shoulder tap, in and out, up and down, alt arm raise, alt leg raise, alt knee to elbow, mountain climber, spiderman, hip raise, crunch, side plank, alt side plank roll)

Abs - Crunches, bicycle, scissor kicks, med ball twist, med ball overhead, elbow-knee cross touches

Legs - Run stairs - add weight vest

Full body - Kettleball swings

Full body - Kettleball deadlift

Tabata Timer Sprints - 75s-4 minutes

Tabata Timer Jump Rope - 4 minutes, 20s, 10s rest, 8x

Thank you for contacting us! If needed, you will hear back within 48-72 hours.

Name: *

Message: *

Strength Training: Anaerobic
Sets: 3-5
Reps: 8-15 or 75s - 4 minutes

Rest: 30-60s between sets

Frequency: Work each muscle group 2x per week to prepare for consistent strength during 1-2 games; burns fat and increases muscle mass

ONLY FOR AGES 13+

TIME NEEDED: 1 hour, 2x per week

Owner/Director:

Ariska-Citra Taruni

(+62) 813 8231 6229

JakartaTennisAcademy@gmail.com

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