Journey builder
Back to Tennis
Play two full sets of tennis comfortably and confidently.
Stages
Assigned activities
Lumbar Rotation Reset
2 × 8 each side · mobility
Start here — it sets up everything else in the session.
Hip Capacity Builder
3 × 10 each side · strength
Add the dumbbell this week if last week felt easy.
Tennis Rotation Prep
2 × 6 each side · sport specific
This is the bridge back to the court. Smooth and unhurried.
Activity library
Lumbar Rotation Reset
Gentle rotational reset to restore comfortable spinal movement.
Hip Capacity Builder
Progressive hip loading to build tolerance for court movement.
Tennis Rotation Prep
Rehearse the rotational pattern you use on court, unloaded.
Down-shift Breathing
Two minutes to settle the nervous system after a hard week.
Why Pain Doesn't Equal Damage
A short explanation of persistent pain and what it means for training.
Calf Load Ladder
Build the tissue capacity running demands.
Controlled Split Squat
Single-leg strength and confidence under load.
Overhead Capacity Series
Progressive overhead exposure for throwing and racquet sport.
Daily Confidence Walk
Twenty easy minutes — the most underrated part of the plan.
Single Leg Hop Check
A simple readiness check before returning to impact.
Thoracic Opener
Free up the mid-back before rotation work.
Recovery Wind-Down
A five minute routine for the nights after a heavy session.