Sunday morning exercise

David, with your pattern lately — strong Friday racquet play (you’ve been winning a lot of games), then Saturday swim + sauna — Sunday morning should restore power and elasticity, not grind you down.

Friday was:

• Lots of pickleball (agility + forearms + shoulders)

• Core (deadbug, Pallof, crunches)

• Pull work (chin/pull-ups)

• Squat pattern + glutes

Saturday:

• Swim (great for mobility + recovery)

• Sauna (circulation, relaxation)

So Sunday should emphasize:

• Light explosive work

• Hip mobility

• Rotational strength

• Shoulder stability (protect that arm you ice)

✅ Ideal Sunday Morning Session (45–60 min)

1️⃣ Dynamic Warmup (8–10 min)

• Leg swings (front + side)

• Arm circles + band pull-aparts

• Light lateral shuffles

• 5–6 short acceleration strides

2️⃣ Power & Elasticity (Low Volume)

Keep reps crisp — stop before fatigue.

• Box jumps or squat jumps – 3 x 5

• Medicine ball rotational throws – 3 x 6 each side

• Skater bounds (side to side) – 3 x 6 each side

This maintains explosiveness for tennis/pickleball without exhausting you.

3️⃣ Stability + Athletic Strength

• Single-leg RDL (dumbbell) – 3 x 8 each leg

• Side plank with reach-through – 3 x 8 each side

• Face pulls or band external rotations – 3 x 12–15

• Farmer’s carry – 3 x 40–60 sec

This supports:

• Ankle stability (important for your quick court changes)

• Rotational control

• Shoulder durability

4️⃣ Optional Finisher (Only If You Feel Fresh)

Light sled push or incline walk 8–10 min

OR

5 x 20-second moderate bike intervals

Not hard. Just neural wake-up.

What NOT To Do Sunday

• Heavy squats/deadlifts

• High-rep pull-ups (you already did those Friday)

• Intense HIIT

• Long steady cardio (you swam already)

Why This Works For You

You’ve been stacking:

• High strength days

• Competitive racquet sports

• Swim recovery

This Sunday setup:

• Preserves CNS sharpness

• Keeps joints happy

• Supports your increasing muscle mass (you mentioned being up 2 lbs recently)

If you tell me:

• Do you expect tennis Monday?

• How does your arm feel right now?

I can fine-tune it further.