LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS 4Q Shoulder Mobility
Horizontal
Self-Massage: Foam Roll Lat
Set time Hold
1 30
Stability Ball Child’s Pose
Set time Hold
1 30
Crab Single Leg Squat
Set reps Tempo
1 10 controlled
Half Kneel Loaded Shoulder Flexion
Set reps load Tempo
1 10 light controlled
Wall Alternating Overhead Reach
Set reps Tempo
1 10 controlled
Dowel Rod Halo
Set reps Tempo
1 10 controlled
KB 1 Arm OH Rotational Press
Set reps load Tempo
1 10 light controlled
KB Halo
Set reps load Tempo
1 10 light controlled
LPV -7 Step Warm- Up Hip
Horizontal
Rub and Scrub Pelvis
Set time
1 20
Prisoner Runner’s Hinge
Set reps
1 10
Reverse Lunge w/ OH Reach
Set reps
1 10
Rotational Z Get Up
Set reps
1 6
Prisoner Runner’s Medial Hinge
Set reps
1 10
Mini Band Rotational Ward Quick Release
Set reps
1 10
Diagonal Lift Eye Tracking
Set reps load
1 6 light
Workout Blocks
Working Block
Giant Set x 3
MB Squat to Press
Set reps load Tempo
1 20 moderate controlled
2 20 moderate controlled
3 20 moderate controlled
ViPR PRO – Lateral Squats, Lateral Shift
Set reps load Tempo
1 20 light controlled
2 20 light controlled
3 20 light controlled
KB SL RDL
Set reps load Tempo
1 20 moderate controlled
2 20 moderate controlled
3 20 moderate controlled
KB Turkish Get-up
Set reps load Tempo
1 10 moderate controlled
2 10 moderate controlled
3 10 moderate controlled
LPV- Cool Down
Horizontal
[J] – Kneeling Type 1 Elevated Reach
Set time
1 60
Half Kneeling Sky Reach w_Breath
Set reps
1 10
RP – Kneeling Sky Breathing
Set time
1 30

LPV- Endurance -Legs & Shoulders

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Endurance workout for a recreational tennis player with limited range in the hips and a previous shoulder injury. This workout using whole body movements with the focus on hips and shoulders. The total rep count is to be split for unilateral exercises.

Warm-Up Blocks

AHHPS 4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Time Hold
1 30 h:m:s h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Time Hold
1 30 h:m:s h:m:s
ULT
Crab Single Leg Squat
Set Reps Tempo
1 10 Controlled
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps Load Tempo
1 10 Light Controlled
ULT
Wall Alternating Overhead Reach
Set Reps Tempo
1 10 Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 10 Controlled
LMT
KB 1 Arm OH Rotational Press
Set Reps Load Tempo
1 10 Light Controlled
LMT
KB Halo
Switch Directions every 5 seconds
Set Reps Load Tempo
1 10 Light Controlled

LPV -7 Step Warm- Up Hip
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 20 h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 10
ULT
Reverse Lunge w/ OH Reach
Set Reps
1 10
UMT
Rotational Z Get Up
Set Reps
1 6
UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10
LMT
Mini Band Rotational Ward Quick Release
Set Reps
1 10
LMT
Diagonal Lift Eye Tracking
Set Reps Load
1 6 Light

Workout Blocks

Working Block
Giant Set x 3

LLT
MB Squat to Press
reps 20
load moderate
Tempo controlled
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Reps Load Tempo
1 20 Moderate Controlled
2 20 Moderate Controlled
3 20 Moderate Controlled
LMT
ViPR PRO – Lateral Squats, Lateral Shift
reps 20
load light
Tempo controlled
Set Reps Load Tempo
1 20 Light Controlled
2 20 Light Controlled
3 20 Light Controlled
LLT
KB SL RDL
reps 20
load moderate
Tempo controlled
Set Reps Load Tempo
1 20 Moderate Controlled
2 20 Moderate Controlled
3 20 Moderate Controlled
LMT
KB Turkish Get-up
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled
3 10 Moderate Controlled

LPV- Cool Down
Horizontal Loading

LAR UMT
[J] – Kneeling Type 1 Elevated Reach
Set Time
1 60 h:m:s
GAR ULT
Half Kneeling Sky Reach w_Breath
Stretch for the front hip and torso. Breath focused.
Set Reps
1 10
GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Time
1 30 h:m:s