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FITNESS PROGRAM

WELCOME TO TRAINING

FITNESS 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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FITNESS PROGRAM

10

2

Scissor jump

Workout 2-1

Series

Reps

-

2

Scissor jump 4r split back (repeat 3 times)

Workout 2-1

Series

Reps

-

2

Scissor jump 4r split back then forehand or backhand Close Stance (repeat 3 times)

Workout 2-1

Series

Reps

-

-

Speed

Workout 2-1

Series

Reps

RECESS DAY

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

-

2

3 cones: Lateral shuffle sig zag the cone (4rep) then sprint 6m

Workout 

Series

Reps

-

2

2 cones forward and back zig zag the cone (4r) then sprint 6m

Workout 

Series

Reps

-

-

Medicine Ball

Workout 

Series

Reps

6

2

Lunge with twists

Workout 

Series

Reps

10

2

Scissor jump

Workout

Series

Set

10

2

Scissor jump - split back

Workout

Series

Set

10

2

Scissor jump - split back - forehand or backhand Close Stance

Workout

Series

Set

6

2

Speed

Workout

Series

Set

Training

DUGLAS CORDERO

FITNESS COACH

Miami FL

doutacris@gmail.com

Tel: 786 406 3116

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© 2019 Tennis Fitness Coach. Designed and developed by Smartners Business 

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