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Compound Exercise

Overhead Squat

Body Position: 
From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize Now, create a little momentum and lift the bar off the spine all over the head by fully extending the arms Bend knees to 90˚, lean buttocks back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement) Keep back straight by keeping the head up, pushing chest out and shoulder blades up Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight Targeted Muscles Quadriceps Hamstring Glutes Calves Trapezius   Stance & Grip Feet are shoulder-width apart, toes pointing outwards 10 - 20˚ Handover grip, palms facing down (then rotate); hands are wide outside    RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

Lunge

Body Position: 
Take a big step forward, heel touching the ground first.  Lower upper body towards the ground until front knee reaches 90˚ Upper body remains straight throughout the motion Now, push upwards through the heel of front foot and take a big step forward with the other leg, heel touching ground first Lower upper body until front knee reaches 90˚ Targeted Muscles Quadriceps Hamstrings   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Take a big step forward, heel touching the ground first.
Lower upper body towards the ground until front knee reaches 90˚.

Lat Pull Down

Body Position: 
Sit down with knees at 90˚, push out chest so that back is straight and hips are at 90˚ Grab handle with both hands, palms facing down Keep the elbows close to the body and pull weight down until bar reaches chest Slowly return to starting position Targeted Muscles Latissimus Dorsi Rhomboids Deltoids, Biceps   Grip Hand-over grip, palms facing down   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Sit down with knees and hips at 90˚, push out chest.
Keep the elbows close to the body and pull weight down until bar reaches chest.

Bend Over Row

Body Position: 
Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back Grab the bar outside shoulders, arms remain fully extended, close to the body Now, gradually pull the bar upwards until it touches upper body between belly-button and sternum  Slowly release to starting position and repeat Targeted Muscles Deltoids Pectoralis Major   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: 
end knees slightly, flex hips slowly towards 90˚, head looking up, chest out.
Gradually pull the bar upwards until it touches upper body between belly-button.

Pectoral Flys

Body Position: 
Lay down on the bench, feet are flat on the floor and press them into the ground through the heels Dumbbell in each hand, arms are stretched out all the way, and shoulder is at 90˚ Now, with arms remaining straight, move dumbbells inside until both dumbbells touch each other; arms are perpendicular to the ground Targeted Muscles Pectoralis Major Deltoids Rhomboids   Grip Hand-under grip, palms facing up   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 bench, arms are stretched out all the way, and shoulder is at 90˚.
Move dumbbells inside until both dumbbells touch each other.

Seated Row

Body Position: 
Sit down on the bench with knees slightly bend, push out chest so that back is straight Lean forward and grab handle with both hands, palms facing inwards Keep the elbows close to the body and pull weight between belly button and chest while the back remains straight until handle is close to body Motion stops when upper body reaches 90˚ Slowly release handle until starting position is reached and repeat Targeted Muscles Trapezius Rhomboids Deltoids Biceps   Grip Hand-over grip, palms facing to the center   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Sit down on bench with knees slightly bend, push out chest
Keep elbows close to the body and pull weight between belly button and chest

Horizontal Pull-Up

Body Position: 
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚ Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed Targeted Muscles Deltoids Biceps Pectoralis Major Trapezius Rhomboids   Grip Hand-over grip, palms facing forward   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Grab an overhead bar and make sure elbows are straight.
Pull body weight up so that chin gets over the bar.

Modified Deadlift

Body Position: 
Standing closely in front of barbell so that barbell touches chins Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back, and grab the bar outside shoulders, arms remain close to the body Now, upward motion starts by gradually extending hips forward until standing straight Arms remain close to the body and barbell touches mid-thigh Targeted Muscles Quadriceps Hamstring Gluteals Adductors   Stance & Grip Wide stance, toes pointing outwards 20 - 30˚ One hand uses hand-over grip, palm facing down; other hand uses hand-under grip, palm facing up; 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: 
Upward motion starts by gradually extending hips forward until standing straight

Standing Military Press

Body Position: 
In standing position place barbell chest high, elbows remain close to the body Remain bar close to the body and push it upwards, extending arms over the head Slowly return to starting position and repeat Targeted Muscles Deltoids Trapezius Triceps Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing forward; 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 place barbell chest high, elbows remain close to the body.
Remain bar close to the body and push it upwards, extending arms over the head.

Bench Press

Body Position: 
The bench press should be performed with the shoulder blades pulled together and driven into the bench The elbows should be in a tucked position meaning they will be as close to your body as possible The bar should touch the lower chest area The bar must be pushed in an arc, slightly over the face Make sure feet are flat on the floor and press them into the ground through the heels. This can be done with a barbell or Dumbbells Targeted Muscles Pectoralis Major Triceps Anterior Deltoid   Grip Handover grip, palms facing up; 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: 
Lower barbell until it touches the chest
The bar must be pushed in an arc, slightly over the face.
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