Shoulder & racket-arm care · Intermediate

Shoulder & racket-arm care – Intermediate

Cuff and upper-back strength with forearm rotation for racket speed.

Warm-up

1. Shoulder circles & arm swings — 10 reps
2. Wrist & forearm preparation — 1 min

Shoulder & arm

1. Band pull-apart — 3 × 15 reps · 30 s rest
2. Band external rotation — 2 × 15 reps each side · 30 s rest
3. Prone Y-T-W raises — 2 × 6 reps · 45 s rest
4. Standing band row — 3 × 12 reps · 1 min rest
5. Incline push-up — 3 × 10 reps · 1 min rest
6. Forearm rotation with racket — 2 × 15 reps · 30 s rest
7. Wrist flexion & extension — 2 × 15 reps each side · 30 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app