Movements
6
Sets
20
Part of a sequence
The Renaissance Sequence: Tennis Edition · Week 1, Day 1
Movements
Circuit 1 — 4 rounds
Lateral Slider Lunges
intensity
75%
reps
4
intensity
75%
reps
4
intensity
75%
reps
4
intensity
75%
reps
4
70% 1RM
Lateral Band Accelerated Depth Drop
intensity
75%
reps
3
intensity
75%
reps
3
intensity
75%
reps
3
intensity
75%
reps
3
Single Arm Eccentric Rows
intensity
75%
reps
6
intensity
75%
reps
6
intensity
75%
reps
6
75% 1RM
Circuit 2 — 3 rounds
Single Leg Hip Thrust
intensity
75%
reps
8
intensity
75%
reps
8
intensity
75%
reps
8
70% 1RM
Copenhagen Planks
time
0:20
time
0:20
time
0:20
Suitcase Carry
distance
20 mi
distance
20 mi
distance
20 mi
20 yards
Other sessions in this sequence
Court Work
Week 1 · Day 2
Torque & Rotation
Week 1 · Day 3
Court Work
Week 1 · Day 4
Priming & Velocity
Week 1 · Day 5
Deceleration & Lateral Armor
Week 2 · Day 1
Court Work
Week 2 · Day 2
Torque & Rotation
Week 2 · Day 3
Court Work
Week 2 · Day 4
Priming & Velocity
Week 2 · Day 5
Deceleration & Lateral Armor
Week 3 · Day 1
Created by
cameron goodson
@cameron