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[Darkwing]

Here's a complete but simple work-out guide which our friend Fabio can implement.

Exercises to Improve Your Serve
I. Standing Oblique Cable Crunch
II. Hanging Leg Raise
III. Hanging Oblique Crunch
IV. Prone Cobra
V. Squat Jump

Exercises to Improve Your Ground Strokes
I. Band Resisted Rotation
II. Lunge with Rotation
III. Reverse Fly
IV. Open Stance Isometric Lunge with Medicine Ball
V. Closed Stance Isometric Lunge with Medicine Ball
VI. Open Stance Isometric Side Lunge with Medicine Ball

Drills To Improve Your Speed and Quickness
I. Shuffle Stops
II. Sprint Stops
III. Back Pedal Stops

Stretching for Improved Flexibility
I. Rear Delt Stretch
II. Lunging Stretch
III. Lat/Tricep Stretch
IV. Quad/Hip Flexor Stretch
V. Groin Stretch
VI. Cross Over Hamstring Stretch

[Fabs]

hahaha ayos ah, hehehe. thanks thanks!

[jov]

nice! buff na si fabs after these workout programs 

[edreams11]

goodluck fabs! just right to break the stress from bar reviews hehehe

[jov]

Here's a complete but simple work-out guide which our friend Fabio can implement.

Exercises to Improve Your Serve
I. Standing Oblique Cable Crunch
II. Hanging Leg Raise
III. Hanging Oblique Crunch
IV. Prone Cobra
V. Squat Jump

Exercises to Improve Your Ground Strokes
I. Band Resisted Rotation
II. Lunge with Rotation
III. Reverse Fly
IV. Open Stance Isometric Lunge with Medicine Ball
V. Closed Stance Isometric Lunge with Medicine Ball
VI. Open Stance Isometric Side Lunge with Medicine Ball

Drills To Improve Your Speed and Quickness
I. Shuffle Stops
II. Sprint Stops
III. Back Pedal Stops

Stretching for Improved Flexibility
I. Rear Delt Stretch
II. Lunging Stretch
III. Lat/Tricep Stretch
IV. Quad/Hip Flexor Stretch
V. Groin Stretch
VI. Cross Over Hamstring Stretch

actually, di nato kailangan ni fabs "paolo bediones" na sya eh 

[Fabs]

bait mo jov!!!

[jov]

bait mo jov!!!

[onemac]

Fabs, here's an alternative to DW's program. Tried and tested ko to! 

Exercises to Improve Your Serve
Wheelbarrow

Exercises to Improve Your Ground Strokes
Reverse Cowgirl

Drills To Improve Your Speed and Quickness
Missionary

Stretching for Improved Flexibility
Spoon

PS: dont forget to eat before the workout

[Fabs]

HAHAHHAHA!!!! sana nga alternative hahaha.

[jov]

Fabs, here's an alternative to DW's program. Tried and tested ko to! 

Exercises to Improve Your Serve
Wheelbarrow

Exercises to Improve Your Ground Strokes
Reverse Cowgirl

Drills To Improve Your Speed and Quickness
Missionary

Stretching for Improved Flexibility
Spoon

PS: dont forget to eat before the workout

kahit naman kumain ka before this "workout" nakakagutom parin naman pagkatapos 

[Fabs]

hahaha!

[Bobby Armillo]

Here's a complete but simple work-out guide which our friend Fabio can implement.

Exercises to Improve Your Serve
I. Standing Oblique Cable Crunch
II. Hanging Leg Raise
III. Hanging Oblique Crunch
IV. Prone Cobra
V. Squat Jump

Exercises to Improve Your Ground Strokes
I. Band Resisted Rotation
II. Lunge with Rotation
III. Reverse Fly
IV. Open Stance Isometric Lunge with Medicine Ball
V. Closed Stance Isometric Lunge with Medicine Ball
VI. Open Stance Isometric Side Lunge with Medicine Ball

Drills To Improve Your Speed and Quickness
I. Shuffle Stops
II. Sprint Stops
III. Back Pedal Stops

Stretching for Improved Flexibility
I. Rear Delt Stretch
II. Lunging Stretch
III. Lat/Tricep Stretch
IV. Quad/Hip Flexor Stretch
V. Groin Stretch
VI. Cross Over Hamstring Stretch

maganda to may visuals or brief explanation para madaling intindihin ng gustong gumawa as it can be effective for some also.

[Nadale]

Here's a complete but simple work-out guide which our friend Fabio can implement.

Exercises to Improve Your Serve
I. Standing Oblique Cable Crunch
II. Hanging Leg Raise
III. Hanging Oblique Crunch
IV. Prone Cobra
V. Squat Jump

Exercises to Improve Your Ground Strokes
I. Band Resisted Rotation
II. Lunge with Rotation
III. Reverse Fly
IV. Open Stance Isometric Lunge with Medicine Ball
V. Closed Stance Isometric Lunge with Medicine Ball
VI. Open Stance Isometric Side Lunge with Medicine Ball

Drills To Improve Your Speed and Quickness
I. Shuffle Stops
II. Sprint Stops
III. Back Pedal Stops

Stretching for Improved Flexibility
I. Rear Delt Stretch
II. Lunging Stretch
III. Lat/Tricep Stretch
IV. Quad/Hip Flexor Stretch
V. Groin Stretch
VI. Cross Over Hamstring Stretch

maganda to may visuals or brief explanation para madaling intindihin ng gustong gumawa as it can be effective for some also.

Tama ka bobby,mas maganda kung meron. I'm sure meron si lakay Darkwing niyan...... 

[Darkwing]

Here's a complete but simple work-out guide which our friend Fabio can implement.

Exercises to Improve Your Serve
I. Standing Oblique Cable Crunch
II. Hanging Leg Raise
III. Hanging Oblique Crunch
IV. Prone Cobra
V. Squat Jump

Exercises to Improve Your Ground Strokes
I. Band Resisted Rotation
II. Lunge with Rotation
III. Reverse Fly
IV. Open Stance Isometric Lunge with Medicine Ball
V. Closed Stance Isometric Lunge with Medicine Ball
VI. Open Stance Isometric Side Lunge with Medicine Ball

Drills To Improve Your Speed and Quickness
I. Shuffle Stops
II. Sprint Stops
III. Back Pedal Stops

Stretching for Improved Flexibility
I. Rear Delt Stretch
II. Lunging Stretch
III. Lat/Tricep Stretch
IV. Quad/Hip Flexor Stretch
V. Groin Stretch
VI. Cross Over Hamstring Stretch

maganda to may visuals or brief explanation para madaling intindihin ng gustong gumawa as it can be effective for some also.

Tama ka bobby,mas maganda kung meron. I'm sure meron si lakay Darkwing niyan...... 

Achtung!!!

Kelan uwi mo lakay? Musta sa Darmstadt?

[Nadale]

Here's a complete but simple work-out guide which our friend Fabio can implement.

Exercises to Improve Your Serve
I. Standing Oblique Cable Crunch
II. Hanging Leg Raise
III. Hanging Oblique Crunch
IV. Prone Cobra
V. Squat Jump

Exercises to Improve Your Ground Strokes
I. Band Resisted Rotation
II. Lunge with Rotation
III. Reverse Fly
IV. Open Stance Isometric Lunge with Medicine Ball
V. Closed Stance Isometric Lunge with Medicine Ball
VI. Open Stance Isometric Side Lunge with Medicine Ball

Drills To Improve Your Speed and Quickness
I. Shuffle Stops
II. Sprint Stops
III. Back Pedal Stops

Stretching for Improved Flexibility
I. Rear Delt Stretch
II. Lunging Stretch
III. Lat/Tricep Stretch
IV. Quad/Hip Flexor Stretch
V. Groin Stretch
VI. Cross Over Hamstring Stretch

maganda to may visuals or brief explanation para madaling intindihin ng gustong gumawa as it can be effective for some also.

Tama ka bobby,mas maganda kung meron. I'm sure meron si lakay Darkwing niyan...... 

Achtung!!!

Kelan uwi mo lakay? Musta sa Darmstadt?

Nakauwi na ako last January kaya lang 2 days ako dyan tapos umalis na rin kaya di na natawagan..
Kababalik ko lang dito sa last week.

Sa Nurnberg ako sa State of Bavaria, yung Darmstadt eh located sa State of Hesse. 
May kakilala ka sa Darmstadt? 

[tomigaokakrajicek]

 Guys oks lang po ba ang bench press, incline bench press

 and other shoulder program such as military press, dumbell press,

 arnold press, behind back dumbell press? I mean di ba ito

 nakakapekto sa Swing speed or nakakapangit ng palo?

 Tnx...

[Darkwing]

 Guys oks lang po ba ang bench press, incline bench press

 and other shoulder program such as military press, dumbell press,

 arnold press, behind back dumbell press? I mean di ba ito

 nakakapekto sa Swing speed or nakakapangit ng palo?

 Tnx...

From the multitude of literature that I've read on training with weights, if you really want to improve your game, doing tennis specific exercises with the help of free weights will boost your game. But you should also be wary since it has also been said that some exercises with weights are liable to cause you more harm than good, one example is upright rows. you'll be prone to tennis elbow with this exercise.

You'll definitely notice a slight difference in your swing once you start lifting weights. Your ball control would definitely be affected. But once you get used to your increase in strength you'll soon find that everything seems to be easier and your swing speed will be faster.

[pinoydaysleeper]

sexxxercise...ampf
nice one

Fabs, here's an alternative to DW's program. Tried and tested ko to! 

Exercises to Improve Your Serve
Wheelbarrow

Exercises to Improve Your Ground Strokes
Reverse Cowgirl

Drills To Improve Your Speed and Quickness
Missionary

Stretching for Improved Flexibility
Spoon

PS: dont forget to eat before the workout