Maximus Studio

The bird dog row is a compound exercise combining a stable quadruped hold with a single-arm dumbbell row. For athletes, it builds anti-rotation core strength, enhances contralateral limb coordination, improves shoulder and scapular stability, and develops unilateral upper-back pulling power while protecting the lower back

The half-kneeling windmill is a high-value functional exercise for tennis players. It builds overhead shoulder stability, unlocks thoracic spine rotation, and strengthens the oblique core slings needed for a powerful, fluid serve and resilient injury prevention.

Training day

Depth drops are plyometric exercises where you step off a box and land safely on the ground without jumping back up.

They teach your body to absorb impact.

This builds the strength and balance needed to jump higher and stop quickly without getting hurt
Depth drops are plyometric exercises where you step off a box and land safely on the ground without jumping back up. They teach your body to absorb impact. This builds the strength and balance needed to jump higher and stop quickly without getting hurt

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