Why? Glute bridges are a great way to activate your glutes before beginning any leg workout. Sharapova would use this exercise to make sure she changes speed and direction explosively to make sure she doesn’t miss a swing.
How? Lie on your back with your knees bent at 90 degrees and feet flat on the floor. Contract your glutes by raising your hips into the air. Continue to raise until your thighs are parallel to the ground. Hold for two seconds before slowly returning your hips to the floor and repeating.
Why? The goblet squat is a great compound exercise to target all the muscles in your legs without needing a barbell/rack or heavy weights, so you can continue to train outside.
How? Hold the weight in front of you like a goblet of water. Slowly squat down until the legs are parallel to the floor and your elbows meet your knees. Lift your chest up and press the legs into the floor as you press back to a standing position.
Why? To make sure we’re not over-compensating with one leg, Bulgarian split squats are a great way to single out each leg. This works on your tennis glutes and quads.
How? With your legs in a lunge position, place your back leg up on the ground, straighten both legs, back to starting lunge position. Complete all your reps on one side before changing sides.
Why? There’s a lot of torso movement in tennis to score those points, so not only do single leg deadlifts target your legs, but your lower back too.”
How? Similar to Bulgarian split squats, place your leg on a step or box. Lower your weight to the floor by keeping your back as straight as possible, bending at the hips. There should be a slight bend in your standing knee when completing this exercise. When the weight reaches your shins, stop and bring yourself back to the starting position. Complete all reps on one side before changing sides.
Why? This exercise will take you out of your comfort zone but will help you tone your whole body.
How? Using the motion you would to curtsy, cross your back leg behind your standing leg, bending at the knees until your leg is parallel to the ground before coming back up to standing.
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BIOGRAPHY: Daniel Sturridge
BIOGRAPHY: Kepa Arrizabalaga