Working out with Hideko Hallman

Last night I had my weekly 45 minute training session with Hideko Hallman. Hideko is a 3.5 tennis player that enjoys feeling good off the court, as well as on the court.

When I am not with her, Hideko maintains her form by training at her home gym with the exercises that I teach her.

As you can see by the pictures, we are not using fancy machinery, but rather dumbbell’s, swiss balls, TRX Suspension Trainer, and a kettlebell….all of which can easily purchased for under $200.

SINGLE LEG DEADLIFT

Last night workout was geared towards training the entire body. I broke out the Agility ladder because it has been very cold out and Hideko has not been able to play much tennis. Keeping her feet active and emphasizing, little steps, and specific footwork patterns was high on my list of “training necessities”.

CURL TO KNEEL PRESS

Here are some pics and exercises that we did last night. The Single Leg Dead Lift. This exercise strengthens the hip and hamstring, promotes single leg balance, and trains hip mobility. No doubt this is one of my favorites, and unlike its cousin, Double Leg Deadlift, does not put excessive loading on the lower lumbar region.
The kneeling curl to press is an excellent exercise for strengthening the core, arms, and shoulders. By kneeling on the mat with both knees, your core is forced to engage in the exercise more because your legs are not providing stability.

I recommend performing a “hammer curl” and then externally rotating the dumbbell’s outward at the top of the shoulder press. Hideko used the 8 pound dumbbells for 14 reps.

One of the leg exercises that we did was the Single Leg Squat with the TRX Suspension Trainer. I love this exercise more and more. For most people it is very difficult to perform a single leg squat whether it is against the wall with a Swiss Ball, or on a platform box. The benefit you get from the TRX is that it allows you to use some of your upper body to off set the loading on the single leg.

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