Sport
Tennis
Rotation, lateral movement and a shoulder that survives the season.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Tennis movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 254 movements in these sessions
- 4 Corners Side Step
- 4 Reverse Lunge and 4 Side Taps
- 45 Degrees Step Out
- Abdominal Stretch
- Agility Ladder Advanced Hop Position
- Agility Ladder Advanced Single-Leg
- Agility Ladder Advancing Laterally Switching Base
- Agility Ladder in in Out Out
- Agility Ladder in in Out Out Moving Laterally
- Agility Ladder Lateral Movement in in Out
- Agility Ladder Lateral Movement with Double Hop
- Air Punches March
- All Fours Quad Stretch
- Alternate Heel Touch Side Kick Squat
- Alternating Bodyweight Lunges
- Alternating Lunge with Rotation
- Alternating Reverse Bodyweight Lunges
- Alternating Reverse Jump Lunges
- Alternating Step Out
- Ankle Circles
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Rotation Knee Lift
- Arm Swing Side to Side
- Arms Behind Back Shoulder Flexor Stretch
- Back and Shoulder Stretch
- Back Pec Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Dynamic
- Backward Abdominal Stretch
- Band Close Grip Row
- Band Incline Row
- Band Incline T Raise
- Band Incline Y Raise
- Band Kneeling Single Arm High Row
- Band Single Leg Split Squat
- Band Spanish Split Squat
- Band Wrist Curl
- Band Wrist Curl Single Arm
- Band Y Raise
- Banded Lat Raises
- Banded Reverse Lunge
- Banded Squat Jump
- Banded Squats
- Barbell Bench Lateral Step-Up
- Barbell Calf Jump
- Barbell Rear Delt Raise
- Barbell Rear Lunge on Box
- Barbell Step-Ups
- Barbell Wrist Curl on Knees
- Barbell Wrist Curl Wide Legs
- Basketball Shot Jump
- Battle Rope Double Arm Slams
- Behind Head Chest Stretch
- Bench Alternating Step Ups
- Bicycling - Stationary
- Bodyweight Box Jumps
- Bodyweight Forward Lunge
- Bodyweight Front Slam
- Bodyweight Lunges
- Bodyweight Pulse Forward Lunge
- Bodyweight Pulse Squat Arms to Chest
- Bodyweight Squat Jumps
- Bodyweight Squat to Side Leg
- Bodyweight Squat to Side to Front Leg
- Bodyweight Squats Hold
- Bodyweight Step-Up on Step Box
- Bodyweight Wall Squat
- Bodyweight Windmill
- Box Jump (Multiple Response)
- Box Jump Squats
- Box Jumps
- Bridge (Beginner)
- Bridge (Intermediate)
- Burpees
- Cardio Lunge
- Chair Back Lunge Left Resistance Band
- Chair Back Lunge Right Resistance Band
- Chest Lift with Rotation
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Childs Pose (Beginner)
- Circle Elbow Arm
- Clap Push Ups
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Cossack Squat
- Counterbalanced Skater Squat
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Curtsy Lunge Bodyweight
- Curtsy Lunges Resistance Band
- Diagonal Lunge
- Double Jump Squat
- Double Kettlebell Windmill
- Dumbbell Alternating Pendlay Row
- Dumbbell Bent Over Rows
- Dumbbell Frog Jumps
- Dumbbell Jump Squats
- Dumbbell Lying External Shoulder Rotation
- Dumbbell One Arm Seated Neutral Wrist Curl
- Dumbbell Over Bench Reverse Wrist Curl
- Dumbbell Rear Delt Raise
- Dumbbell Reverse Wrist Curl
- Dumbbell Seated Neutral Wrist Curl
- Dumbbell Single Leg Squat with Support (Pistol)
- Dumbbell Standing Wrist Curl
- Dumbbells Single Arm Row
- Dynaband External Rotations
- Dynamic Back Stretch
- Easy Pose
- Elbow Extension and Supination Pronation Forearm Stretch
- Elbow Flexor Stretch
- Elbows Back Stretch
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- External Rotation
- EZ Bar Seated Wrist Curl
- Finger Stretch
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Forearms Pull with Opposite Hand Stretch
- Forearms Stretch on Wall
- Front Incline Dumbbell Raise
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Hands Clapped Forearms Stretch
- Hip and Quad Stretch
- In and Out Squats Jump Bodyweight
- In and Out Squats Jump Bodyweight (2)
- Kettlebell Single Arm Clean and Press
- Knee Circles
- Kneeling Forearm Stretch
- Kneeling Hip Flexor Stretch
- Landmine 180's
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Low Box Lateral Runner
- Lunge Pulses Bodyweight
- Lunge Rotation Left and Right Bodyweight
- Lunge to Knee Drive Left Bodyweight
- Lunge to Knee Drive Right Bodyweight
- Lying (Prone) Abdominal Stretch
- Lying Bench External Shoulder Rotation
- Lying Bench Internal Rotation Stretch
- Lying Knee Roll-Over Stretch
- Lying on Side Arm Circle Warm Up
- Lying Quad Stretch
- Lying Rear Delt Raise
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Medicine Ball Jumps
- Middle Back Stretch
- On Your Side Quad Stretch
- One Arm Cow Face Pose - Easy
- Overhead Lat Stretch
- Palm Up Palm Down Rotation
- Palms Down Barbell Wrist Curls Over A Bench
- Palms Up Barbell Wrist Curls Over A Bench
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Pose
- Plank Individual Arm Reach
- Plank Iytw
- Plank Shoulder Taps
- Plate Pinch Grip Deadlift
- Plate Pinch Grip Row
- Plate Russian Twist
- Plyo Lunges
- Plyometric Press Ups
- Prone Hip Circles
- Pyramid Pose - Parsvottanasana
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Squat Jump
- Resistance Band Standing Single Arm Shoulder Flexion
- Resistance Bands Facepull
- Reverse Bodyweight Lunges
- Reverse Lunge Left Resistance Band
- Reverse Shoulder Stretch
- Revolved Side Angle Pose with Prayer Hands Beginner
- Rising Stomach Stretch
- Rocket Jump
- Rowing - Stationary
- Runners Lunge
- Running - Treadmill
- Russian Twist with Dumbbell
- Russian Twist with Medicine Ball
- Scapular Retraction
- Scissor Lunges
- Seated Barbell Twists
- Seated Dumbbell Lat Raises
- Seated Dumbbell Neutral Grip Side Raises
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Arm Wrist Curls Palm Down
- Seated Single Arm Wrist Curls Palm Up
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Kettlebell Rows
- Single Arm Kettlebell Windmill
- Single Arm Pulldowns
- Single Arm Rows
- Single-Leg High Box Squat
- Sitting Leg Resting Glute Stretch
- Skipping
- Squat Jumps
- Stability Ball Abdominal Twist
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- Standing Front Barbell Raise Over Head
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing Overhand Shoulder Stretch
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Upper Back Stretch
- Standing Y Raise
- Star Jumps
- Step Up on Chair Bodyweight
- Unilateral Box Jump
- Unilateral Box Jump - Bilateral Deceleration
- Unilateral Front Plank
- Unilateral Jumps
- Unilateral Plank
- Upward Rotation Bent Arms
- Upward Stretch
- V-Sit Twist (Medicine Ball)
- Walking - Treadmill
- Wall Balls
- Wall Sit
- Wall Squat Bodyweight
- Wall Squat with Pause Bodyweight
- Wrist Curl Dumbbell
- Wrist Curls Over A Bench Palms Down
- Wrist Curls Over A Bench Palms Up
Tennis workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Tennis24 sessions · 144 main slots View group
- Quadriceps: 45 main slots
- Shoulders: 24 main slots
- Forearms: 24 main slots
- Abdominals: 22 main slots
- Lats: 14 main slots
- Middle Back: 10 main slots
- Glutes: 3 main slots
- Obliques: 2 main slots
WORKOUT ANIMATION45 Degrees Step Out
- 45 Degrees Step Out
- 4 Corners Side Step
- Air Punches March
- Bodyweight Windmill
- Cardio Lunge
24 workouts
- Tennis — Tennis Conditioning, Week 1 Day 1 (Advanced)
- Tennis — Tennis Conditioning, Week 1 Day 1 (Beginner)
- Tennis — Tennis Conditioning, Week 1 Day 1 (Intermediate)
- Tennis — Tennis Conditioning, Week 1 Day 2 (Advanced)
- Tennis — Tennis Conditioning, Week 1 Day 2 (Beginner)
- Tennis — Tennis Conditioning, Week 1 Day 2 (Intermediate)
- Tennis — Tennis Conditioning, Week 2 Day 1 (Advanced)
- Tennis — Tennis Conditioning, Week 2 Day 1 (Beginner)
- Tennis — Tennis Conditioning, Week 2 Day 1 (Intermediate)
- Tennis — Tennis Conditioning, Week 2 Day 2 (Advanced)
- Tennis — Tennis Conditioning, Week 2 Day 2 (Beginner)
- Tennis — Tennis Conditioning, Week 2 Day 2 (Intermediate)
- Tennis — Tennis Conditioning, Week 3 Day 1 (Advanced)
- Tennis — Tennis Conditioning, Week 3 Day 1 (Beginner)
- Tennis — Tennis Conditioning, Week 3 Day 1 (Intermediate)
- Tennis — Tennis Conditioning, Week 3 Day 2 (Advanced)
- Tennis — Tennis Conditioning, Week 3 Day 2 (Beginner)
- Tennis — Tennis Conditioning, Week 3 Day 2 (Intermediate)
- Tennis — Tennis Conditioning, Week 4 Day 1 (Advanced)
- Tennis — Tennis Conditioning, Week 4 Day 1 (Beginner)
- Tennis — Tennis Conditioning, Week 4 Day 1 (Intermediate)
- Tennis — Tennis Conditioning, Week 4 Day 2 (Advanced)
- Tennis — Tennis Conditioning, Week 4 Day 2 (Beginner)
- Tennis — Tennis Conditioning, Week 4 Day 2 (Intermediate)
02 Plyometric12 sessions · 96 main slots View group
- Quadriceps: 49 main slots
- Full Body: 19 main slots
- Abdominals: 15 main slots
- Chest: 6 main slots
- Shoulders: 4 main slots
- Hamstrings: 2 main slots
- Calves: 1 main slots
WORKOUT ANIMATIONAgility Ladder Advanced Hop Position
- Agility Ladder Advanced Hop Position
- Agility Ladder Advanced Single-Leg
- Agility Ladder Advancing Laterally Switching Base
- Agility Ladder in in Out Out
- Agility Ladder in in Out Out Moving Laterally
12 workouts
- Tennis — Plyometrics, Week 1 Day 3 (Advanced)
- Tennis — Plyometrics, Week 1 Day 3 (Beginner)
- Tennis — Plyometrics, Week 1 Day 3 (Intermediate)
- Tennis — Plyometrics, Week 2 Day 3 (Advanced)
- Tennis — Plyometrics, Week 2 Day 3 (Beginner)
- Tennis — Plyometrics, Week 2 Day 3 (Intermediate)
- Tennis — Plyometrics, Week 3 Day 3 (Advanced)
- Tennis — Plyometrics, Week 3 Day 3 (Beginner)
- Tennis — Plyometrics, Week 3 Day 3 (Intermediate)
- Tennis — Plyometrics, Week 4 Day 3 (Advanced)
- Tennis — Plyometrics, Week 4 Day 3 (Beginner)
- Tennis — Plyometrics, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Tennis, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 26 exercises · 24 sets
- Week 1 · Day 38 exercises · 33 sets
- Week 2 · Day 16 exercises · 23 sets
- Week 2 · Day 26 exercises · 24 sets
- Week 2 · Day 38 exercises · 33 sets
- Week 3 · Day 16 exercises · 24 sets
- Week 3 · Day 26 exercises · 24 sets
- Week 3 · Day 38 exercises · 33 sets
- Week 4 · Day 16 exercises · 24 sets
- Week 4 · Day 26 exercises · 24 sets
- Week 4 · Day 38 exercises · 33 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 23 sets
- Week 1 · Day 26 exercises · 24 sets
- Week 1 · Day 38 exercises · 33 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 26 exercises · 24 sets
- Week 2 · Day 38 exercises · 33 sets
- Week 3 · Day 16 exercises · 24 sets
- Week 3 · Day 26 exercises · 24 sets
- Week 3 · Day 38 exercises · 33 sets
- Week 4 · Day 16 exercises · 24 sets
- Week 4 · Day 26 exercises · 24 sets
- Week 4 · Day 38 exercises · 33 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 30 sets
- Week 1 · Day 26 exercises · 30 sets
- Week 1 · Day 38 exercises · 39 sets
- Week 2 · Day 16 exercises · 30 sets
- Week 2 · Day 26 exercises · 30 sets
- Week 2 · Day 38 exercises · 39 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 38 exercises · 39 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 38 exercises · 39 sets
What this block is
Tennis runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Sport tier
Trained for the thing you play at the weekend.
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Want tennis built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Sport tier · the whole library.