Tennis XF is a 5-Phase strength and conditioning program built for female tennis players who want to move faster, hit with more power, stay strong through long matches, and look athletic doing it. This program develops speed, rotational strength, endurance, and total-body control while sculpting a lean, confident physique. This is smart athletic training for women who want performance first and aesthetics as a bonus. How the 5-Phase System Supports Female Tennis Athletes Prime – Activate hips, shoulders, and core while improving mobility and stability Ignite – Build speed, footwork, agility, and first-step explosiveness Build – Strengthen glutes, legs, back, shoulders, and arms for powerful strokes Fuel – Improve conditioning, stamina, and match endurance Reset – Reinforce core control, balance, mobility, and recovery Athletes get stronger and faster while maintaining fluid movement and a feminine, athletic shape. What Tennis XF Improves Serve speed and rotational power Court speed, agility, and reaction time Shoulder, elbow, and hip stability Core strength for balance and shot control Lean muscle tone and overall conditioning Program Details 3–6 training days per week Gym-based workouts with structured progression Video-guided exercises inside the BodyXhibit app Scales for youth, high school, and advanced athletes Ideal for off-season development or in-season performance support Tennis XF builds athletes who stay strong late in matches and confident every time they step on the court. Tennis demands quick direction changes, explosive serves, rotational force, and repeat effort. Tennis XF trains all of it with intention. Every workout follows the BodyXhibit 5-Phase Training System, so athletes build strength without stiffness, power without bulk, and conditioning without burnout.
