Warm-up · Level 2
World’s greatest stretch
Deep lunge, elbow toward the instep and arm opening to the sky.
- Suggested dose
- 1 × 4 rep per side · 15s rest
- Equipment
- No equipment
- Works
- Hip flexors, Hamstrings, Obliques, Upper back
- Pattern
- Mobility, Rotation, Lunge / single-leg
How to do it
- From a deep lunge, place the opposite hand on the floor.
- Bring the elbow on the front-leg side toward the instep.
- Rotate and open that arm toward the ceiling, following your hand with your eyes.
- Come back and switch sides.
Key points
- Back leg active
- Breathe as you open
Common mistakes
- Sinking the hips without control
- Rotating only the shoulder
Why it helps your tennis
In one minute it mobilizes hips, hamstrings and thoracic spine.
Related exercises
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.