While maintaining an upright spinal position, begin by stepping the outside leg up onto an elevated bench.
Do 12 reps, then switch legs.
Facing away from anchored cable, grab handle with both hands and hold in front of chest.
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Maintaining upright position, shoulders down, extend both arms forward in a press motion.
Return handle to chest.
Lower raised leg into a reverse lunge.
Rotate torso towards the side of the front leg, keeping arms extended with ball.
Maintaining stability, press off back leg back to starting position.
Repeat with the other leg.
Do 12 reps on each leg.
Finish movement by reversing motion to fully extending back up.
Exhale and hold for a second, then press through heels to return to start position.
Stand back from anchor in athletic stance, holding band in each hand, arms fully extended.
Return back to start position.
Return to start position.
Return to starting position.
Begin movement by elevating toes off of the floor.
Lower back down to start position.
Keeping legs straight, ankles flexed, and back upright, raise legs to hip height.
Contract glutes and hold for three seconds, then lower to start position.
Contracting glutes and keeping back flat, slowly lower upper body in one controlled movement to the floor.
Slowly raise back to starting position.
Stand on box, holding resistance band in right hand, take right foot off box, flex ankle.
Using the band to assist you, squat down and tap right heel to the ground.
The pressing firmly through left leg, slowly raise back up to starting position.
Do 12 reps on each leg.
How it helps your game:Hamstring and knee flexor strength for stronger serve
