Men's Tennis Summer Workouts Phase Two

Workout #1

1. Leg Press 2 x 15 Reps / Squat 2 x 10 Reps
Leg Press: You should have the seat set so you can achieve the greatest range of movement without discomfort. You should be using the heaviest weight possible trying to reach 15 reps. The last 3 or 4 of the second set should almost seem impossible. When you fail, reduce the weight and finish to 15 reps. Increase the weight only when both sets can be successfully completed. You will pause at the top of each movement. The weight should only lightly touch at the bottom of every rep.
Squats: If you are doing barbell squats, do a light warm-up set. You will be doing 2 sets of 10 reps. When fatigue sets in and form starts to change, rack the weight and finish off with super slow manual squats. 10 seconds down - 10 seconds up. Increase the weight only when both sets can be successfully completed with perfect form.

2. DL Leg Curl 2 x 10-15 Reps
DL stands for double leg. We will do both legs at the same time on leg curl. Be sure to pause in the contracted (top) position before returning slowly to the starting point. You will do 2 sets of 10-15 reps of leg curl. You may have to use less weight for your second set.

3. Calf Raise 2 x 15 Reps
Feel free to use a variety of modalities to work your calf raises. Just be sure to do 15 perfect reps. When you can do both 15 perfect reps in a row for both sets bump the weight up.

4. Inner Thigh 10-20 Reps
You can use a machine or do manual resistance. Be sure to teach your partner how to properly spot the exercise. Do 10-20 reps. Never do forced reps on this exercise.

5. Shrugs 10-15 Reps
You can use either a barbell or a pair of dumbbells for this exercise. You will shrug your shoulders straight up and as high as possible. Do not roll them forward or backward. Pause at the top before returning to the bottom. You will do 10-15 repetitions.

6. Bench Press 2 x 10 Reps
Pick a weight you know you can get 10 reps with. Focus on doing perfect reps, i.e. not bouncing the bar, keeping your butt on the bench, etc. Add 5 lbs. for the next workout each time you get 10 reps on both sets.

7. Row 8-12 Reps
You can use DB's or any variation of machine for row, preferably a machine. Be sure to exercise through a full range-of-motion on this exercise (fists to chest at the top, arms fully extended at the bottom). Pause at the top on each rep. You will do 8-12 reps with a challenging weight. Add 5 lbs. for the next workout each time you get 12.

8. Cat Pushups 15 Reps
Assume a perfect pushup position. Keeping your arms locked out as straight as possible, let your body sink towards the floor so that your shoulder blades squeeze together. Return to the starting position by pushing your body away from the floor and spreading your shoulder blades as far apart as possible. You will perform 15 perfect reps.

9. Row 8-12 Reps
You can use DB's or any variation of machine for row, preferably a machine. Be sure to exercise through a full range-of-motion on this exercise (fists to chest at the top, arms fully extended at the bottom). Pause at the top on each rep. You will do 8-12 reps. You may have to use less weight than your first set. Add 5 lbs. for the next workout each time you get 12.

10. MR Internal Rotation 12 reps
You will do 12 reps with each arm on this exercise. Be sure that your spotter knows what they are doing to avoid injury!

11. MR External Rotation 12 reps
You will do 12 reps with each arm on this exercise. Be sure that your spotter knows what they are doing to avoid injury!

12. Abs 150 Reps
Choose any variety. Use perfect technique!

13. Stretch 10 Minutes
Take 10 minutes to work on your flexibility, both upper and lower body.

Workout #2

1. DB Incline Press 2 x 12 Reps
Be sure that the bench is set up at a 45-degree angle for this exercise. Pick a weight that you can do at least 12 reps with. Be sure you have a quality spotter when doing db incline press. Move up the weight when you can do 12 reps on both sets.

2. Weighted Chinups 4-8 Reps
Chin-ups will be done with an underhand grip (palms facing you). Be sure to go all the way up (chin above the bar) pausing at the top for a full second, and come all the way down until your arms are fully extended. Do as many reps as you can. If you get 8 or more reps use a belt with a chain attachment to add weight.

3. Body Weight Chinups Max Reps
Chin-ups will be done with an underhand grip (palms facing you). Be sure to go all the way up (chin above the bar) pausing at the top for a full second, and come all the way down until your arms are fully extended. Do as many reps as you can. Try to get one more chin-up each time you do this workout.

4. Dip Shrugs 15 Reps
Assume the starting position on a dip bar. Keeping your arms locked out as straight as possible, let your body sink towards the floor so that your shoulders come towards your ears just like a shrug. Return to the starting position by pushing your body away from the floor so that your shoulders move away from your ears. You will perform 15 perfect reps.

5. Sabre 12 Reps
You will do 12 reps with each arm on this exercise, holding 5-10 lb. plates. You may also use a cable pulley system or manual resistance. Progress the weight only when the exercise becomes very easy. Begin with your arm straight and your thumb pointed at your opposite hip. Raise your arm across your body at a 45 degree angle. As you raise your arm rotate your shoulder so that your thumb is pointing over your shoulder.

6. Walking Lunge 30 Steps
You will hold one dumbbell in each hand when doing dumbbell lunges. Be sure to touch your back knee lightly to the floor each time you step. Take a big enough step so that your front knee does not go past your toe. When you can do each set of 30 steps without resting add 5 lbs. Also, note that 30 steps means 30 total, or 15 each.

7. Manual Resistance Ankle Flexion 15 Reps
Do manual resistance unless your facility has a machine. As with any other manual resistance exercise, be sure to have a competent spotter. Do 15 repetitions.

8. Walking Lunge 30 Steps
You will do a second set of lunges. You may have to use less weight for the second set. When you can do each set of 30 steps without resting add 5 lbs.

9. Hip Flexion 12 Reps
You may use manual resistance or a 4-way hip machine for this exercise. Make sure to have a competent spotter.

10. Back Extension 15 Reps
This exercise should be done with your arms crossed against your chest. Do slow, controlled movements through a full range-of-motion. Use a pace of down on four seconds, up on two seconds. You should pause at the top of each rep. Keep your back straight and rotate at the hip, going only as low as you can without rounding your low back. Progress to holding a weight while you do these. You will do 15 reps.

11. Front Bridge 1:00
Assume a perfect pushup position and hold it for 1:00. Do not let your hips sag to the floor and do not stick your backside into the air. Your body should be in same posture that you would use if you were standing upright.

12. Side Bridge :30
You will perform this exercise for :30 seconds on each arm. Begin on your right elbow and the right side of your right foot. Keep you body in a straight line and your elbow under your shoulder. Repeat on the left side.

13. Back Bridge 1:30
You will hold this exercise for 1:30. Lie on your back with your legs bent so that your heels are under your knees. Push your hips up into the air until your shoulders, hips and knees are in a straight line. Do not let your hips sag as fatigue sets in.

14. DB Wrist Curls 15-25 Reps
Begin by holding the dumbbell so that your hand is in the center of the handle. The top of your forearm should lay across a bench or your thigh. Curl your hand forward so that the palm of your hand moves toward the bottom of your forearm. When you can do 25 reps increase the weight. If you can get 1 or 2 reps better every week that is excellent progress!

15. DB Reverse Wrist Curls 15-25 Reps
Begin by holding your pinky finger against the edge of the weight. The bottom of your forearm should lay across a bench or your thigh. Curl your hand back so that the top of your hand moves toward the top of your forearm. When you can do 25 reps increase the weight. If you can get 1 or 2 reps better every week that is excellent progress!

Workout #3

1. DB Front Lunges 15 Reps
Start with your weaker leg. Holding a dumbbell in each hand, take step forward and bend both legs. You should go low enough so that your front leg forms a 90 degree angle. Take a big enough step so that your knee does not go past your toe. Drive up hard out of the bottom and return to the starting position. Be sure to keep your chest up tall during the exercise. After you have completed 15 repetitions, repeat with the opposite leg.

2. DB Side Lunges 15 Reps
Start with your weaker leg. Holding a dumbbell in each hand, take a big step out to the side. You should go low enough so that you lead leg forms a 90 degree angle. Keep your back leg straight and your chest up tall for the entire exercise. Drive up hard out of the bottom and return to the starting position. After you have completed 15 repetitions, repeat with the opposite leg.

3. SL Leg Curl 10-15 Reps
Now we're doing one leg at a time on leg curl. If you find that you have a weaker hamstring, always work that one first. Add weight to the exercise when you can get 12 or more reps. Be sure to add weight in small increments of 2.5 or 5 lbs. since you're only working one leg at a time.

4. RDL (Romanian Deadlift) 15 Reps
Use a light weight for this exercise and progress the weight slowly. You may use dumbbells or a barbell. Stand with your legs straight and your knees unlocked, and your back straight. Keeping your weight over your heels, rotate that the hips and lower the barbell towards the floor while keeping it close to your legs. Your back and legs should stay straight through the entire exercise, with all the motion coming from your hips. Only go as low as you can without rounding your back.

5. Outer Thigh 10-20 Reps
You can use a machine or do manual resistance. Be sure to teach your partner how to properly spot the exercise.

6. DB Shrugs 10-15 Reps
Holding DB's in each hand, shrug your shoulders as high as possible and pause for a full second. Do not roll your shoulders, just move them straight up and down. Pick a weight you think you can do a minimum of 10 times and get as many reps as you can. When you can do 15 or more reps, increase the weight by 5 lbs.

7. Side Raise 10-15 Reps
These can be performed manually, with dumbbells or on a lateral raise machine. When done manually or with dumbbells, be sure to keep your arms straight and your palms down. Regardless of the apparatus, always pause at the top of the movement. Start at the bottom with the dumbbells at your sides, not in front of you. This will minimize momentum used on the exercise. Add weight in smaller increments on side raises if possible.

8. Front Raise 10-15 Reps
These can also be performed manually, with dumbbells or on a machine. keep your arms straight and your palms facing each other. Raise the weight to shoulder height and return to the starting postion under strict control. Do not arch your back.

9. Rear Delt 10-15 Reps
Lie face down on a flat bench, let arms hang down so that the palms are facing each other. Raise arms up and out to the sides until elbows are level with the shoulders. Squeeze shoulder blades together. Pause momentarily and then recover to the starting position.

10. Side Raise 10-15 Reps
You will perform a second set of side raises. You may have to reduce the weight from the first set.

11. Front Raise 10-15 Reps
You will perform a second set of front raises. You may have to reduce the weight from the first set.

12. Rear Delt 10-15 Reps
You will perform a second set of rear delt. you may have to reduce the weight from the first set.

13 & 14. Bicep/Tricep 10-15 Reps
Do a set for each muscle group. There are a variety of exercises that you can do. Have fun with it.

15. Tennis Ball Cruch 50 Reps
Hold a tennis ball in each hand. Squeeze as hard as you can 50 times. Work hard on each rep!

16. Abs 150 Reps
Choose any variety. Be Sure to incorporate exercises in multiple planes of motion (front and back, side to side, and twisting).

17. Stretch 10 Minutes
Take 10 minutes to work on your flexibility, both upper and lower body.

Click here for phase two workcards
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