Fitness /  Intermediate Bodyweight Strength Session 4 (25mins)

  • Lunge matrix

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Focus on controlling each step, visualising how you would move into that position in a typical rally situation

    • Exercise Notes:Complete 3 sets through of the 20 Lunge Matrix reps, taking 60secs rest between each.

    • Minutes on exercise:5:00

  • Reverse lunge

    • Description:

      Make each lunge strong and stable, holding for a brief moment of complete stillness at the bottom of the position each time. Gradually increase the speed/power into and out of the movement, as you become stronger and more confident

    • Exercise Notes:Complete 3 sets through of 12 alternating lunges (6 each leg), taking 60secs rest between each.

    • Minutes on exercise:5:00

  • Stability lunge walk

    • Description:

      The 4 movements ascend in difficulty. If you particularly struggle with any of them, stay and repeat the previous variation and only progress when you feel comfortable. Aim to always complete 4 quality, controlled sets in every session.

    • Exercise Notes:Complete 1 set of 12 reps of each of the 4 variants (or 2 lengths if working on court), taking 60secs rest between each.

    • Minutes on exercise:6:00

  • Bodyweight lunge

    • Description:

      Rather than keeping the lunges too flat and rigid, make it realistic by aiming to replicate the speed and movement angle variability you'd experience in a typical rally situation.

    • Exercise Notes:Finish with 3 quick sets of 20 standard lunges, alternating legs on each rep (10 each side). Take 60secs rest between each set.

    • Minutes on exercise:5:00