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Tennis Ranger Programme
Tennis Ranger Programme- Overview and Introduction
Programme Introduction and Welcome
Baseline Measures (8:50)
Week 1
Day 1- Pike Protocol (5:21)
Day 2- Pancake Protocol (4:38)
Day 3- Long Hold 1 (5:48)
Day 4- Rest Day
Day 5- Front Split Protocol (9:26)
Day 6- Back Bridge Protocol (7:07)
Day 7- Long Hold 2 (5:42)
Week 2
Day 1- Pike Protocol (5:21)
Day 2- Pancake Protocol (4:38)
Day 3- Long Hold 1 (5:48)
Day 4- Rest Day
Day 5- Front Split Protocol (9:26)
Day 6- Back Bridge Protocol (7:07)
Day 7- Long Hold 2 (5:42)
Week 3
Day 1- Pike Protocol (5:21)
Day 2- Pancake Protocol (4:38)
Day 3- Long Hold 1 (5:48)
Day 4- Rest Day
Day 5- Front Split Protocol (9:26)
Day 6- Back Bridge Protocol (7:07)
Day 7- Long Hold 2 (5:42)
Week 4
Day 1- Pike Protocol (5:21)
Day 2- Pancake Protocol (4:38)
Day 3- Long Hold 1 (5:48)
Day 4- Rest Day
Day 5- Front Split Protocol (9:26)
Day 6- Back Bridge Protocol (7:07)
Day 7- Long Hold 2 (5:42)
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Baseline Measures
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