Tennis Specific Strengthening Exercises

Forearm: work to fatigue 1. Bend Wrist Uppalm up3 lbs to start 2. Bend Wrist Uppalm down5 lbs to start 3. Hammer: rotate like on a fulcrumpronation/supination Shoulder: with rolled towel under armpitto fatigue 1. Internal Rotationarm at waist and rotate in-- use green band tied to anchor 2. External Rotationarm at waist and rotate out-- use green band tied to anchor 3. Forward Elevation45 degree anglelift all the way up and downstand with end of band under foot 4. Row Back2 handspinch scapulae/shoulder blades together-- band tied to anchor Core: high-level efficient workto fatigue 1. Bridge w/ leg liftlie on back, bent knees on groundbridge up, hips up, back like a board, stomach inalternately lift and lower leg slowly General Arm Toning w/ Workout: sets and repetitions Deltoids (bent elbows extend at side) Triceps Biceps Machines: highly efficient and cover upper body (shoulder, back, upper arm) Upright Row Upright Bench Press From Bill Deuber @ Bryn Mawr Sports Rehab Center June 30, 2008