Get fit and ready for summer with this workout
With summer fast approaching, and Wimbledon on the sporting horizon, it's time to get fit with tennis.
TRX bring you an exciting Rip Trainer™ workout designed specifically to target the muscle groups and movements that are used during tennis play.
This workout aims to increase flexibility and range of movement in your serve and return, while also improving strength and versatility in your core and legs. By incorporating the TRX Rip Trainer into your programme, you will soon see your tennis game hit a whole new level. Below are seven staple exercises to get you ready for the summer season:
This workout is approximately 30 minutes long and is aimed at increasing performance and durability for Tennis. The workout challenges balance, agility, core strength, rotational power and general movement patterns seen in Tennis.
Begin with slow, controlled movements with a focus on form and precision.
Perform 2 – 3 times / week for best results. 2-3 repetitions with 60 second rest between each set.
TRX Rip Drag March
o ADJUSTMENT: Grip the Rip Trainer with both palms down, resistance cord on the right side.
o POSITION: Stand facing the anchor, place feet in a symmetrical stance with elbows bent and bar firmly against the chest.
o MOVEMENT: Begin marching with either leg, quickly place elevated leg back on the ground and alternate with opposite leg.
TRX Rip Lunge Press
o ADJUSTMENT: Grip the Rip Trainer with both palms down, resistance cord on the right side.
o POSITION: Stand facing away from the anchor. Place feet in a symmetrical stance with bar at chest height, elbows bent.
o MOVEMENT: Alternate lunging forward while simultaneously pressing bar off chest.
TRX Rip Step Rotation
o ADJUSTMENT: Grip the Rip Trainer with left hand palm down and right hand palm up. Resistance cord on right side.
o POSITION: Stand facing sideways to the anchor. Place feet in a symmetrical stance with bar in a horizontal position pointed at the anchor.
o MOVEMENT: Simultaneously lunge and rotate bar away from the anchor.
TRX Rip Pitchfork
o ADJUSTMENT: Grip the Rip Trainer with both palms down, resistance cord on the right side.
o POSITION: Squat facing the anchor. Place feet in a symmetrical stance reaching the right hand towards the anchor.
o MOVEMENT: Extend hips and drive bar rearward just above the horizontal plane. Keep eye gaze forward to avoid over rotation.
TRX Rip Samurai Strike (w/step)
o ADJUSTMENT: Grip the Rip Trainer with left hand palm down and right hand palm up.
o POSITION: Stand facing sideways to the anchor. Place feet in a symmetrical stance while holding the bar in a horizontal position.
o MOVEMENT: Initiate movement by driving off the right foot and throwing the right hip towards the target. Step toward target with front leg while pulling the left hand to ribs and pushing right hand toward target in a striking motion.
TRX Rip 90 Degree Hop Press
o ADJUSTMENT: Grip the Rip Trainer with both hands palm down
o POSITION: Stand sideways to the anchor. Place feet in a symmetrical stance, hold bar against chest.
o MOVEMENT: Jump 90 degree’s to your left while simultaneously pressing bar off chest and landing in an athletic stance.
TRX Rip Overhead Axe Chop (w/pivot)
o ADJUSTMENT: Grip the Rip Trainer with left hand palm down, right hand palm up resistance cord on the right side.
o POSITION: Stand facing away from the anchor, feet in an offset stance right arm cocked at right shoulder
o MOVEMENT: Pivot off rear foot driving right hip toward target while simultaneously pulling left hand toward sternum and extending right arm away from anchor. Target height is overhead.
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