The Queen of the Racquet II Workout inspired by Venus Williams

The Queen of the Racquet II Workout is a tennis-inspired routine that pays homage to Venus Williams—one of the greatest tennis champions in the game. This workout combines strength, stability, core endurance, and dynamic lower-body movements. Each exercise in this circuit was selected to mirror the demands of a tennis match: upper-body stamina for powerful serves, explosive lower-body strength for quick changes in direction, and a stable core for balance during groundstrokes.

Complete 4 rounds of the following exercises:

  1. 25 Triceps Push-Ups

  2. 25 London Bridges

  3. 25 Skaters

  4. 1-Minute Plank

Below is a detailed explanation of each exercise, the primary muscles targeted, and how these movements relate back to tennis performance.

1. Triceps Push-Ups

How to Do It

  1. Begin in a high plank position with your hands directly under your shoulders—closer than for a standard push-up.

  2. Keep your core tight and your body in a straight line from head to heels.

  3. Lower your torso by bending your elbows close to your sides, focusing on your triceps.

  4. Push through your palms to return to the starting position.

Muscles Worked

  • Triceps (primary)

  • Chest (pectorals)

  • Shoulders (anterior deltoids)

  • Core (abdominals, lower back) for stabilization

Tennis Connection

In tennis, a powerful serve and consistent groundstrokes require strong arm extension and stability through the shoulders and upper arms. The triceps push-up focuses on building strength in the triceps and shoulders, which helps generate racket-head speed and control when serving or hitting overhead shots—areas where Venus Williams excels.

2. London Bridges

Also known as a “Glute Bridge March” in some variations, London Bridges emphasize glute strength, stability, and core engagement.

How to Do It

  1. Lie on your back with your knees bent, feet flat on the floor, and arms at your sides.

  2. Engage your core, press through your heels, and lift your hips toward the ceiling, forming a straight line from shoulders to knees.

  3. From this “bridge” position, lift one knee up toward your chest, then lower it and alternate with the other leg. Aim to keep your hips level as you march.

  4. Each lift (left knee, right knee) counts as one repetition; continue until you complete 25 total lifts (or 25 per side if you prefer a challenge).

Muscles Worked

  • Glutes (gluteus maximus and medius)

  • Hamstrings

  • Lower back (for stability)

  • Core (to maintain bridge position)

Tennis Connection

Tennis demands strong glutes and hip stabilizers to move laterally on the court and generate explosive power for forehands, backhands, and serves. Stability in the lower body helps maintain balance when lunging for wide shots or quickly changing direction—skills that are crucial for a high-level player like Venus Williams.

3. Skaters

How to Do It

  1. Start in a slight squat position with feet hip-width apart.

  2. Explode sideways by pushing off your left foot and landing on your right foot, crossing your left foot behind you in a “skater” motion.

  3. Swing your arms naturally as you move side to side to maintain balance.

  4. Alternate sides quickly and continuously for 25 total jumps (each lateral jump counts as one repetition).

Muscles Worked

  • Quadriceps

  • Glutes

  • Calves

  • Hip abductors/adductors

  • Core (for balance)

Tennis Connection

Moving swiftly across the baseline and up to the net requires excellent lateral quickness and agility—key for tennis footwork. Skaters emphasize side-to-side power, mirroring the rapid lateral movements performed during matches. Strengthening these muscles helps an athlete cover the court more efficiently, just as Venus does with her explosive movement and agility.

4. Plank (1 Minute)

How to Do It

  1. Get into a forearm plank or high plank position—choose whichever feels more comfortable but still challenging.

  2. Align your elbows or hands under your shoulders.

  3. Keep your core braced, body straight, and gaze slightly ahead of you.

  4. Hold this position without letting your hips sag or rise for the full 60 seconds.

Muscles Worked

  • Core (abdominals, obliques)

  • Shoulders

  • Lower back

  • Glutes (supporting role)

Tennis Connection

A stable core is the foundation of almost every tennis stroke—from serving to baseline rallies. Strong abdominals, back muscles, and glutes allow players to rotate powerfully through the torso (creating racket speed) and maintain balance throughout quick directional changes. By holding a plank, you reinforce the core stability needed for efficient movement on the court.

Putting It All Together

  1. Strength and Upper Body Power: Triceps push-ups bolster the arm and shoulder strength needed for forceful serves and overheads—critical to Venus Williams’s game.

  2. Lower-Body Power and Agility: London Bridges and Skaters target the glutes, quads, and stabilizers used to accelerate, decelerate, and move side-to-side on the court.

  3. Core Endurance: The plank ties everything together with a full-core burn to improve stability. Maintaining a strong trunk is vital for stroke production, quick transitions, and overall balance.

By cycling through these four exercises for 4 rounds, you’ll develop a well-rounded combination of strength, stability, and agility—all key elements Venus Williams has showcased in her dominant career. As you progress, focus on maintaining proper form and consistent pace—attributes that also translate to improved performance and endurance in tennis or any high-intensity sport.

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