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SENIOR STRENGTH &

CONDITIONING PROGRAM

WELCOME TO TRAINING

SENIOR STRENGTH & CONDITIONING PROGRAM

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IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
 

How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.

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Training

Exercise

Series

Reps

8

2

Jumping side to side (1m) then FH-BH with transfer forward

Exercise

Series

Reps

-

-

Upper Body

Exercise

Series

Reps

10

3

Push Up on the Bosu

Exercise

Series

Reps

8

3

Incline Dumbbells Fly

Exercise

Series

Reps

-

-

Core

Exercise

Series

Reps

10

3

Stability ball Jackknife + crunches Machine + Plank

Exercise

Series

Reps

-

5 min

Static Stretching

RECESS DAY

Recess day rest is also part of the training, take care!

RECESS DAY

Recess day rest is also part of the training, take care!

Exercise

Series

Reps

10

3

Cable Lat pull leaning narrow grip

Exercise

Series

Reps

8

3

Dumbbells Row, Incline Prone

Exercise

Series

Reps

10

4

Dumbbell biceps Curl, Seated

Exercise

Series

Reps

15

2

Wrist wit Elastic

SENIOR STRENGTH &

CONDITIONING PROGRAM

DUGLAS CORDERO

FITNESS COACH

Miami FL

doutacris@gmail.com

Tel: 786 406 3116

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