Hold a dumbbell (DB) in one hand Flex the knee which is opposite to the hand holding dumbbell to 90˚ and lean on that knee With the other leg lean back so that upper body is parallel to the floor Keep the head up and press chest out so that back is straight and parallel to the floor Now, keep elbow close to the trunk and bend the elbow until weight is next to chest With the elbows tucked inn, slowly extend the elbow until weight is in line with straight lower back Slowly return to starting position. Repeat Targeted Muscles Triceps   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach

In standing position, elbows close to the body, hands holding handle chin-height Keep head straight, push chest out, elbows close to the body, and push the weight down by extending the elbow Slowly return to starting position and repeat RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

In standing position, arms straight and close to the body, weight (barbell/dumbbell) touching mid-thigh Keep head straight, push chest out and raise arms up sideways, elbow extended, to shoulder-height Slowly release arms back to starting position Targeted Muscles Deltoids Rotator Cuff (Supraspinatus)   Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing down; hands are just outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

In standing position, arms straight and close to the body, weight (barbell/dumbbell) touching mid-thigh Keep head straight, push chest out and elevate shoulders towards ears Hold position for 1 second and release shoulders back to starting position Targeted Muscles Trapezius Levator Scapulae   Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing down; hands are just outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

Lay down on the floor, chest up Position physio ball in front of legs and elevate both legs on top of physio ball Maintain shoulders on the ground and back straight while extending & flexing the knee as far as possible Targeted Muscles Hamstrings - Lower   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach