Hotel or home tennis armor routine 15 minutes

Perfect — with light dumbbells, elastic bands, and a yoga mat, you can run a clean, hotel-proof 15-minute Tennis Armor routine that hits exactly what tennis beats up, without needing machines or space.

I’ll give you a single flowing routine, then a travel swap list in case something isn’t available.

🛡️ 15-Minute Tennis Armor (Home / Hotel Version)

⏱️ Structure

• Continuous flow

• No setup drama

• Emphasis: shoulder protection, elbow longevity, hip/knee stability, core control

1️⃣ Shoulder & Scapula Armor (5 minutes)

A. Serratus Punches (Supine)

–

1 minute

• Lie on yoga mat

• Light dumbbells (2–5 lb) or bands

• Arms straight up

• Reach toward ceiling, then lower slowly

Cue:

👉 “Push the shoulder blade, not the arm”

B. Prone Y-T-W Raises (Mat Version)

–

2 minutes

• Lie face down on mat

• Forehead lightly on towel

• Thumbs up

Sequence

• Y × 6 reps

• T × 6 reps

• W × 6 reps

Bodyweight or 1–2 lb dumbbells only.

Cue:

👉 “Long neck, heavy shoulder blades”

C. Band External Rotations

–

2 minutes

• Band anchored to door or foot

• Elbow tucked to ribs

• Rotate outward slowly

12–15 reps per arm

Cue:

👉 “Smooth and boring = correct”

2️⃣ Elbow & Forearm Armor (3 minutes)

A. Wrist Extensor Eccentrics

–

1½ minutes

• Forearm supported on thigh

• Dumbbell in hand

• Lift wrist with help → 5-second slow lower

8 reps per side

This is tendon medicine.

B. Pronation / Supination Rotations

–

1½ minutes

• Hold dumbbell vertically

• Rotate palm up / palm down slowly

8–10 reps each arm

Cue:

👉 No speed. No momentum.

3️⃣ Hip & Knee Armor (4 minutes)

A. Lateral Band Walks

–

2 minutes

• Band around ankles or knees

• Slight squat

• Chest tall

10 steps right + 10 steps left (twice)

Cue:

👉 “Don’t let knees cave in”

B. Split Squat Iso Hold

–

2 minutes

• Rear knee hovering

• Front heel planted

• Torso upright

30–45 sec each side

If knees are sensitive → shorten depth.

4️⃣ Core & Rotation Control (3 minutes)

A. Dead Bug (Mat)

–

2 minutes

• Back flat to mat

• Slow opposite arm/leg extension

6–8 controlled reps per side

Cue:

👉 “Ribs down, slow breath”

B. Standing Thoracic Rotations

–

1 minute

• Arms crossed or holding band

• Rotate gently side to side

Cue:

👉 Rotation comes from upper back, not hips

🧳 Hotel / Travel Swaps (if needed)

If you don’t have…

Swap with

Dumbbells

Water bottles

Band anchor

Door hinge (carefully)

Space for band walks

Side-lying clamshells

Split squat

Wall sit

Dead bug

Marching glute bridge

🔁 When to Use It

• Before tennis: 1 round, lighter, crisp

• After tennis: slow, controlled, breathe

• Off-day: add extra shoulder round

🧠 One rule to remember

If it burns small muscles and doesn’t feel heroic, it’s probably protecting you.

If you want next, I can:

• tune this specifically for biceps tendon or tennis elbow

• give a 10-minute “match-day only” cut

• or make a Sunday recovery-only version

This routine will quietly add years to your tennis — without adding fatigue 🎾