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Moderate Workout Program

RS Kinetic Performance

Moderate    5 Days   5 Workouts Avg 22 min

Equipment: Treadmill, Barbell, Weight Plates, Strength Machine, Resistance Bands, Dumbbells, Dip Bar, Bench, Box / Step, Kettlebells, Medicine Ball, Stationary Bike

Roger Sparrock
 		    Added By Roger Sparrock
RS Kinetic Performance
Each Workout Trainer Program Includes

✓ Progressive set of workouts created by trainers
✓ Awesome audio coaching, video & photo
✓ Dynamic scheduling to fit your busy lifestyle
✓ Friendly reminders at your preferred time
✓ Guidance to achieve your fitness goals

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This training program is available in Workout Trainer for iOS & Android.

Description

The RS Kinetic Performance Plan is a 5-day weekly training system designed for active adults—especially recreational tennis players—who need to build strength, restore joint integrity, and move powerfully without adding unnecessary muscle bulk. Each 30-minute session blends strength, mobility, balance, and cardio-based conditioning with a consistent focus on leg training and knee health. This program promotes lean, athletic function, supports a seated work lifestyle, and provides the structural strength needed for high-movement sports like tennis.

Calendar
S M T W T F S
1 2 Day 2: "Legs + Glutes + Conditioning" 3 Day 3: "Upper Body Strength + Shoulder Health" 4 Day 4: "Legs + Power + Core" 5 Day 5: "Core + Mobility + Balance" 6 Day 6: "Legs + Posterior Chain + Conditioning" 7
Recommended Gear

Do this program with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Quickdraw Adjustable Dumbbells
Top Choice for this Program

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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