Mars 2023
Warm-up
| High Knees | x20 s |
| Iso Squat | 10 s |
| RDL reach | 2×8 |
| Side-to-side jump | x20 s |
| High plank | 2x15s |
| Quadruped T-spine rotation | 2×5 es |
| High plank out/in series | x20 s |
| Quad straight leg raise | 2×6 es |
| Side plank | 2x15s |
| Hip twist | x20 s |
| Quad pull overhead reach (same arm) | 2×5 es |
| 1/2 kneeling knee drive | 2×5 es |
| Snap down to tuck jump | x4 |
| March/falling sprint | 2×5/ 10m |
Program for Unge tennisutøvere
| Sets, uke 1,2,3,4 | Enhet | Reps | ||
| a1 | Hang Snatch | 3,4,5,3 | Reps | 5 |
| a2 | Front plank, Progression, 15 Sec exhale, | 2,3,4,2 | Secunds | 1 |
| b1 | Half Kneeling Angel Bar Press | 1,2,3,2 | Reps, es | 8-14 |
| b2 | Spiderman position lat stretch | 1,2,3,2 | es | 30s |
| c1 | One Leg Deadlift | 1,2,3,2 | Reps | 8-14 |
| c2 | Chin-ups eller pulldown | 1,2,3,2 | Reps | Max |
| d1 | Half-kneeling alternating overhead dumbell press | 1,2,3,2 | Reps | 8-14 |
| d2 | Supine Floor Slides | 1,2,3,2 | Reps | 8-14 |
| e1 | Bottoms-up split squat | 1,2,3,2 | Reps, es | 8-14 |
| e2 | Dumbell Row | 1,2,3,2 | Reps, es | 8-14 |
| e3 | In-line Chop | 1,2,3,2 | Reps, es | 8-14 |
| f1 | Push-up Progression | 1,2,3,2 | Reps | Max |
| f2 | Isometric hyperextenstion alternating dumbell row | 1,2,3,2 | Reps | 8-14 |
| f3 | Suitcase Carry | 1,2,3,2 | meter, es | 25 m |
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