Tennis Program

This program strengthens the shoulders, core, and wrist, enabling players to execute powerful serves and controlled groundstrokes. By enhancing rotational control and stability, these exercises support quicker, more agile play on the court.

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace 10 to 2

Similar to the 360 Swing, but the mace is swung from the 10 o'clock to the 2 o'clock position. This exercise focuses on shoulder strength and core stability.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Chop

Hold the mace with both hands and bring it down in a chopping motion from above your head to one side of your body, then switch sides. This works the shoulders, core, and improves coordination.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Wrist Rolls

Hold the long bar with both hands, palms facing down, and extend your arms in front of you. Slowly roll the long bar using your wrists, allowing it to move back and forth. This exercise targets the forearm muscles, improving grip strength and wrist stability.

Suggested repetitions and sets:

  • 25-30 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week