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108
Workout

Novak Djokovic

~19 min.
~228 kcal
⁉️ Comments

Novak Djokovic (born 22 May 1987 in Belgrade) is a Serbian professional tennis player. He is widely regarded as one of the greatest tennis players of all time. He has won 21 Grand Slam men's singles titles.

Interesting Fact

With his unique firmness, Novak defeated Nick Kyrgios in the Wimbledon final, winning his 21st Grand Slam singles title. Kyrgios, having reached his first major final of the Wimbledon Championships, started off as the leading player, beating Djokovic in straight sets. However, Djokovic managed to take the lead at the end of the third set, and then using his signature combination of sustained strength and persistent discipline, prevented Kyrgios from equalising. "I have no words to describe how much this tournament means to my family and I" - he said, holding the trophy close to the chest.

Quote

Physical and mental limitations prevent humans from fully reaching their potential.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Side plank with hip lift
2
Level: 1
S1
40 sec.
Reverse plank hinch
4
Level: 1
S1
8
Side plank with hip lift
2
Level: 1
S2
40 sec.
Reverse plank hinch
4
Level: 1
S2
8
Side plank with hip lift
2
Level: 1
S1
40 sec.
Reverse plank hinch
4
Level: 1
S1
8
Side plank with hip lift
2
Level: 1
S2
40 sec.
Reverse plank hinch
4
Level: 1
S2
8
Medium pull (one hand)
4
Level: 2
S1
8
One-handed press
6
Level: 2
S1
10
Medium pull (one hand)
4
Level: 2
S2
8
One-handed press
6
Level: 2
S2
10
Medium pull (one hand)
4
Level: 2
S1
8
One-handed press
6
Level: 2
S1
10
Medium pull (one hand)
4
Level: 2
S2
8
One-handed press
6
Level: 2
S2
10
Backward lunge
6
Level: 4
S1
12
Chain triceps extension (side)
5
Level: 2
S1
8
Backward lunge
6
Level: 4
S2
12
Chain triceps extension (side)
5
Level: 2
S2
8
Backward lunge
6
Level: 4
S1
12
Chain triceps extension (side)
5
Level: 2
S1
8
Backward lunge
6
Level: 4
S2
12
Chain triceps extension (side)
5
Level: 2
S2
8
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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