◆ The Lifestyle Racquets Collective
Movement Lab · The Stretch & Strength Lab

Court & body fitness for your chosen sport.

Don't love the gym — but love the idea of getting fit while playing a sport? Real strength work, real cardio, and a racquet or paddle in hand hitting real balls. Every movement lengthens what's tight, strengthens what's weak, and sharpens your game. The right way to start or finish your day, across three intensity tiers. Pick your class and go.

TennisPickleball
Two disciplines, one session
Stretch
Deep, targeted stretching to restore range of motion, release tight muscles from repetitive court movement, and keep joints healthy for the long game.
Hip mobilityShoulder releaseSpine rotationHamstring length
Strength
Functional resistance work that builds the muscle and joint stability needed to protect the body once range of motion is restored — strength that holds.
Resistance trainingCore stabilityJoint-supportive loadMuscular endurance
Sport-specific focus · across 3 intensity tiers
Tennis
Shoulder and rotator-cuff release paired with resistance-band strengthening for serve longevity. Hip and thoracic-spine mobility for stroke rotation, then core and glute strength to stabilise the swing. Cardio and interval work built in to boost on-court endurance.
Pickleball
Wrist and forearm mobility paired with grip and forearm strengthening. Knee and ankle stretch work and balance training for sustained net play, then core and glute strength for the back and swing. Cardio and interval work built in for match fitness.
Intensity tiers
Tier 1
Relaxed Core
Gentle pace, full modifications, focus on form and breath.
Beginners, returning athletes, recovery focus
Tier 2
Medium Core
Moderate intensity, standard pace, progressive strength building.
Intermediate players, regular gym-goers
Tier 3
Hard Core
Full intensity, advanced loading, performance-focused.
Competitive athletes, experienced trainers
Session format · 60 minutes
1
Warm Up
Dynamic mobility · 10 min
2
Deep Stretch
Targeted release · 5 min
3
Strength & Cardio
Resistance & core · 30 min
4
Core
5 min
5
Cool Down
Breath & release · 10 min
What you will need
🧺
Towel
🧘
Yoga Mat
💧
Drink Bottle
😊
A Smile
Fitness that follows you on and off the court.
The Stretch & Strength Lab · Movement Lab
Tennis · Pickleball · All levels welcome