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2 Tennis Stomper - Copyright TennisStomper.com. All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the written permission of the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclusion in a magazine or newspaper and has written approval prior to publishing. For information contact: Todd@tennisfitnesstips.com Website: Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein.

3 Welcome to the Triple Tennis Matrix Advanced Conditioning Reference Guide. How to use these Cardio Conditioning Workouts: There are 10 Advanced Matrix Workouts total. You don t necessarily need every single one of them. It s recommended that you choose just 2-4 of your favorite workouts, and rotate them for your cardio training. Example: Pick 3-4 Matrix workouts & rotate through them over a 4 week period. Do them every other day or so. You CAN do them every day as long as it isn't the same workout. Let's say you choose to rotate workouts #3, #6, & #7: day 1, week 1: Matrix Workout #3 day 2, week 1: OFF day 3, week 1: Matrix Workout #6 day 4, week 1: OFF day 5, week 1: Matrix Workout #7 day 6, week 1: OFF day 7, week 1: Matrix Workout #3 day 1, week 2: OFF day 2, week 2, Matrix Workout #6 And follow the same format throughout the 4 weeks. At the end of 4 weeks, exchange the 3 previous workouts with 3 brand new matrix workouts and repeat. only perform 1 matrix workout per day.. there's no need to do more than 1 These workouts should be done either first thing in the morning, or immediately after your workout.

4 How to perform each workout: In the charts below, each workout contains 2 Complexes with 3 exercises each. Complex 1 is labeled A1, A2, A3. is labeled B1, B2, B3 and each exercise is assigned it s own number of reps to be performed. For example, let s say you choose to do Workout #1. You ll do 15 reps of the Two Arm Squat Press, without rest, you ll immediately move to pushups and perform 20 reps, as soon as you re done with 15 reps of pushups, you ll immediately move into dumbbell swings (12 on each arm) without rest. As soon as the last rep of the 3 rd exercise is complete, that s 1 set. You ll then rest 20 seconds and repeat. Perform 3-4 sets total for. Once is complete, rest 1 minute and complete in the same manner.

5 Triple Tennis Matrix Exercises Jumping Jacks Jump Rope Pushup Mountain Climbers Dumbbell Swing One Arm Dumbbell Squat Press Two Arm Dumbbell Squat Press Jumping Lunge Lunge Press The Triple Tennis Matrix Advanced Workouts TFLM #1 A1 Two Arm Dumbbell Squat Press x 15 A2 Pushup x 20 A3 Dumbbell Swing x 12 each arm B1 One Arm Dumbbell Squat Press x 12 each arm B2 Jumping Jacks x 75 B3 Jumping Lunge x 30 TFLM #2 A1Dumbbell Swing x 15 each arm A2 Pushup x 20 A3 A1 One Arm Dumbbell Squat Press x 12 each arm A2 Jumping Jacks x 75 A3 Lunge Press x 20 TFLM #4 A1 Two Arm Dumbbell Squat Press x 15 A2 A3 Lunge Press x 20 B1 Two Arm dumbbell Squat Press x 15 B2 Jumping Lunge x 30 B3 TFLM #5 A1 A2 Dumbbell Swing x 15 A3 2 Arm Dumbbell Squat Press x 15 B1 Dumbbell Swing x 12 each arm B2 One Arm Dumbbell Squat Press x 12 each arm B3 Two arm Squat Press x 20 TFLM #3 A1 Dumbbell Swing x 15 each arm A2 A3 Push up x 20 B1 Dumbbell Swing x 15 each arm B2 1 Arm Dumbbell Squat Press x 15 each arm B3 Jumping Lunge x 30

6 TFLM #6 One Arm DB Squat Press 8 Each Arm Jumping Lunge x 20 1 Arm Dumbbell Swing x 10 Each Arm Push Up x 20 TFLM #7 Jumping Jacks x 75 Lunge Press x 20 2 Arm DB Swing x 20 Jumping Lunge x 30 Pushup x 20 TFLM #9 One Arm DB Squat Press x 12 each arm 2 Arm DB Squat Press x 12 Push Up x 25 Jumping Lunge x 75 TFLM #10 Jumping Lunge x 20 Jumping Jacks x 100 Pushups x 25 Lunge Press x 75 Two Arm Squat Press x 15 TFLM #8 Lunge Press x 20 Jumping Lunge x 30 Two Arm Squat Press x 20 Jumping Jacks x 100 Jumping Lunges x 30

Progression 4

Progression 4 www.tenniselbowsolution.com 1 Tennis Elbow Solution Copyright 2008. TennisElbowSolution.com. All rights reserved. No portion of this manual or its supporting documents may be used, reproduced or transmitted