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Auxiliary Exercise

DB Kickbacks

Body Position: 
Hold a dumbbell (DB) in one hand Flex the knee which is opposite to the hand holding dumbbell to 90˚ and lean on that knee With the other leg lean back so that upper body is parallel to the floor Keep the head up and press chest out so that back is straight and parallel to the floor Now, keep elbow close to the trunk and bend the elbow until weight is next to chest With the elbows tucked inn, slowly extend the elbow until weight is in line with straight lower back Slowly return to starting position. Repeat Targeted Muscles Triceps   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Keep elbow close to the trunk and bend the elbow until weight is next to chest.
With the elbows tucked inn, slowly extend the elbow.

Dips

Body Position: 
Hands hold on to each bar and body weight is being elevated off the ground through elbow extension In this position, keep head straight, push chest out, elbows close to the body, lower the upper body by flexing the elbow until triceps is horizontal to the ground Slowly return to starting position and repeat Targeted Muscles Triceps Deltoids   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Hands hold on to each bar.
Lower the upper body by flexing the elbow until triceps is horizontal to ground

Cable Triceps Pushdown

Body Position: 
In standing position, elbows close to the body, hands holding handle chin-height Keep head straight, push chest out, elbows close to the body, and push the weight down by extending the elbow Slowly return to starting position and repeat RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Elbows close to the body, hands holding handle chest-height.
Elbows close to the body, and push the weight down by extending the elbow.

Bicep Curl

Body Position: 
In standing position, arms straight and elbows close to the body, weight (barbell/dumbbell) touching mid-thigh Keep head straight, push chest out and flex elbows, moving weight towards the shoulder Slowly release arms back to starting position RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Arms straight and close to the body, weight touching mid-thigh.
Flex elbows, moving weight towards the shoulder.

Lateral Raises

Body Position: 
In standing position, arms straight and close to the body, weight (barbell/dumbbell) touching mid-thigh Keep head straight, push chest out and raise arms up sideways, elbow extended, to shoulder-height Slowly release arms back to starting position Targeted Muscles Deltoids Rotator Cuff (Supraspinatus)   Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing down; hands are just outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Arms straight and close to the body, weight touching mid-thigh.
Raise arms up sideways, elbow extended, to shoulder-height.

Frontal Raises

Body Position: 
In standing position, arms straight and close to the body, have weight (barbell/dumbbell) touching mid-thigh Keep head straight, push chest out and raise arms up in front, elbow extended, to shoulder-height Slowly release arms back to starting position Targeted Muscles Rotator Cuff Deltoids  Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing down; hands are just outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
In standing position have weight touching mid-thigh.
Raise arms up in front, elbow extended, to shoulder-height.

Shoulder Shrugs

Body Position: 
In standing position, arms straight and close to the body, weight (barbell/dumbbell) touching mid-thigh Keep head straight, push chest out and elevate shoulders towards ears Hold position for 1 second and release shoulders back to starting position Targeted Muscles Trapezius Levator Scapulae   Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing down; hands are just outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Arms straight and close to the body, weight touching mid-thigh.
Push chest out and elevate shoulders towards ears.

Calve Raises

Body Position: 
In erect position elevate body weight through the toes Remain standing on toes for 1 second and release until heels are below metal bar  Repeat Targeted Muscles Calves   Stance Neutral stance, toes are parallel, and shoulder-width apart  RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
In erect position elevate body weight through the toes.
Remain standing on toes for 1 second.

Ball Leg Curl

Body Position: 
Lay down on the floor, chest up Position physio ball in front of legs and elevate both legs on top of physio ball Maintain shoulders on the ground and back straight while extending & flexing the knee as far as possible Targeted Muscles Hamstrings - Lower   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Lay down on the floor and elevate both legs on top of physio ball.
Extend & flex the knee as far as possible.

Russian Lean

Body Position: 
Person A knees on the floor in upright position, keeping legs close together at all times.       Person B keeps lower legs of person A on the floor throughout entire motion Person A slowly leans forward, back remains straight, until lean can not longer maintained and upper body falls towards the ground  Person A uses arms to absorb the fall and pushes upper body back into starting position  Targeted Muscles Hamstrings - Upper Pre-Requisite Exercise Ball Leg Curl RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
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