Lockdown Challenge
Winner will receive a Babolat Tennis Racquet of their choice (Pure Drive, Pure Aero or Pure Strike)
In order to receive points you must send a video via instagram of you completing the work or have another form of verifying your completion of the work
Week 4 (December 14th - December 20th) Hopefully the last Week
Weekly Challenge (10 points)
Get out side and hit for 20 minutes
Monday: Footwork progression 20 reps of Phase 1
Tuesday: 1000 Jump Ropes and 50 push ups
Wednesday: Core Work (60 sec plank, 30 bicycles, 30 sec side plank, 30 V-Ups, 60 sec side plank)
Thursday: Mile Run & 3 Minute Tabata Air Squats
Friday: 50 soft volleys on each side
Week 3 (December 7th - December 13th)
Weekly Challenge (20 points)
Hit outside two times this week for 15 minutes or complete 50 serves)
Daily Challenge(10 points)
Monday: Push 50 Reps (Push Ups, Sit Ups, Jump Ropes, Mountain Climbers, Plank 50 seconds, Wall Sit 50 seconds)
Tuesday: Footwork progression 20 reps of Phase 1
Wednesday: Core Work (60 sec plank, 30 bicycles, 30 sec side plank, 30 V-Ups, 60 sec side plank)
Thursday: Tabata (Burpees/Air Squats)
Friday: Mile Run & 5 minutes of baseball/football throw and catch
Week 2 (November 30th - December 6th)
Weekly Challenge (30 points)
Hit outside three times this week for 15 minutes or complete 50 serves
Daily Challenge (10 points)
Monday Soft Volleys 25 forehands & 25 backhands (Parent hand toss to soft volley back to parent 10 feet away)
Tuesday Core Work (Two 1 minute planks, Two 30 second side planks each side & 50 bicycles)
Wednesday Tabata Push Ups/Air Squats Shoulder Work YWT exercises 2x 10
Thursday Mile Run & 10x footwork/air swings of Footwork progression 1
Friday Tabata Jump Rope/Lunges Soft Volleys 25 Forehand & Backhands
Week 1 (November 23rd - November 28th)
Weekly Challenge (20 points)
Hit twice this week for 15 minutes or complete 50 serves
Daily Challenge (10 points)
Monday Tabata Push Ups/ Air Squats
Tuesday Footwork and Air Swings (10x of each Footwork 1 progression)
Wednesday Mile Run (Take a screenshot of map my run app)
Thursday Footwork w/Med Ball or Soccer Ball Throws (10x of each Footwork 1 progression)
Friday Tabata Jump Rope/Lunges
Tabata
8 rounds of 20 seconds work/ 10 seconds rest
Apps Needed
Tabata Timer
Map My Run
Week 3 Leaders
Summer Ode & Max Simmons (220 points)
In order to receive points you must send a video via instagram of you completing the work or have another form of verifying your completion of the work
Week 4 (December 14th - December 20th) Hopefully the last Week
Weekly Challenge (10 points)
Get out side and hit for 20 minutes
Monday: Footwork progression 20 reps of Phase 1
Tuesday: 1000 Jump Ropes and 50 push ups
Wednesday: Core Work (60 sec plank, 30 bicycles, 30 sec side plank, 30 V-Ups, 60 sec side plank)
Thursday: Mile Run & 3 Minute Tabata Air Squats
Friday: 50 soft volleys on each side
Week 3 (December 7th - December 13th)
Weekly Challenge (20 points)
Hit outside two times this week for 15 minutes or complete 50 serves)
Daily Challenge(10 points)
Monday: Push 50 Reps (Push Ups, Sit Ups, Jump Ropes, Mountain Climbers, Plank 50 seconds, Wall Sit 50 seconds)
Tuesday: Footwork progression 20 reps of Phase 1
Wednesday: Core Work (60 sec plank, 30 bicycles, 30 sec side plank, 30 V-Ups, 60 sec side plank)
Thursday: Tabata (Burpees/Air Squats)
Friday: Mile Run & 5 minutes of baseball/football throw and catch
Week 2 (November 30th - December 6th)
Weekly Challenge (30 points)
Hit outside three times this week for 15 minutes or complete 50 serves
Daily Challenge (10 points)
Monday Soft Volleys 25 forehands & 25 backhands (Parent hand toss to soft volley back to parent 10 feet away)
Tuesday Core Work (Two 1 minute planks, Two 30 second side planks each side & 50 bicycles)
Wednesday Tabata Push Ups/Air Squats Shoulder Work YWT exercises 2x 10
Thursday Mile Run & 10x footwork/air swings of Footwork progression 1
Friday Tabata Jump Rope/Lunges Soft Volleys 25 Forehand & Backhands
Week 1 (November 23rd - November 28th)
Weekly Challenge (20 points)
Hit twice this week for 15 minutes or complete 50 serves
Daily Challenge (10 points)
Monday Tabata Push Ups/ Air Squats
Tuesday Footwork and Air Swings (10x of each Footwork 1 progression)
Wednesday Mile Run (Take a screenshot of map my run app)
Thursday Footwork w/Med Ball or Soccer Ball Throws (10x of each Footwork 1 progression)
Friday Tabata Jump Rope/Lunges
Tabata
8 rounds of 20 seconds work/ 10 seconds rest
Apps Needed
Tabata Timer
Map My Run
Week 3 Leaders
Summer Ode & Max Simmons (220 points)