Racquet Sport Training Programme (7 weeks)

Weeks 1 to 3
	Reps
1) Cable Internal hip flexions 2) Low Pulley cable abductions 3) Alternating Lunges 4) Lateral Lunges 5) Chin Ups 6) Romanian Deadlifts 7) Russian Bar Twists	3 x 10 reps 3 x 10 reps 3 x 8 reps 3 x 8 reps 5 x 3 reps 5 x 5 reps 5 x 5 reps each side

Week 4	Training	Reps
Monday to Sunday	Rest Week	Do something different from the gym

Weeks 5 to 7
	Reps
1) Low Pulley cable abductions 2) Cable internal hip flexions 3) Reverse Lunges 4) Overhead Lateral Lunges 5) Bent Over cable row (single arm) 6) Single Leg Romanian Dead Lift 7) Russian Twists (cable)	3 x 10 reps 3 x 10 reps 3 x 8 reps 3 x 8 reps 5 x 3 reps each side 5 x 5 reps each leg 5 x 5 reps each side