Lower Body Power
Simple heavy compounds — strong legs and core move much more efficiently
Why this works · equipment
Elite tennis players are 'weight-room strong.' Box squats and Romanian deadlifts build the hip drive behind every serve and sprint, single-leg work fixes the imbalances tennis creates, and more muscle raises your resting calorie burn.
Grab at Life Time Perimeter
- Squat rack + box
- Barbell or trap bar
- Dumbbells
- Cable column
- Mat
Warm-up (8 min)
Bike 3 min + leg swings + bodyweight squats ×10 + walking lunges ×10
8 min · Break a light sweat, open up hips and ankles
Main lifts
Leave 1–2 reps in the tank on every set. Add weight only when all sets feel crisp.
Box Squat
Sit back to the box under control, pause 1s, drive up hard. Shins vertical.
Rack taken? Leg press or heavy goblet squat, same sets and reps.
Rest 150s between sets — the timer starts when you tick a set.
Romanian Deadlift
Hinge, don't squat. Bar stays on the thighs, stretch the hamstrings, flat back.
No bar free? Heavy DB RDLs or the seated leg-curl machine.
Rest 150s between sets — the timer starts when you tick a set.
DB Split Squat
The single-leg lunge pattern from the D1 program — tall torso, knee tracks over toes.
Benches full? Walking DB lunges down the turf, 8 steps per leg.
Rest 90s between sets — the timer starts when you tick a set.
Standing Calf Raise
Full stretch at the bottom, 2s pause at the top — ankle spring for split steps.
Rest 60s between sets — the timer starts when you tick a set.
Core finisher
Pallof Press
Resist the rotation — this is anti-rotation strength for open-stance forehands.
Cables busy? Side plank, 30s per side.
Rest 45s between sets — the timer starts when you tick a set.
Dead Bug
Low back glued to the floor, slow opposite arm/leg.
Rest 45s between sets — the timer starts when you tick a set.
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