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288
Workout

Rafael Parera

~1 h. 28 min.
~1056 kcal
⁉️ Comments

Rafael Nadal Parera (born 3 June 1986 in Manacor, Balearic Islands) is a Spanish professional tennis player. He is a former world No. 1 in singles by the Association of Tennis Professionals (ATP). In the span of his career, Nadal won an all-time record 22 Grand Slam men's singles titles. He is one of only two men to complete the Career Golden Slam in singles.

Interesting Fact

At the age of eight, Nadal won an under-12 regional tennis championship. When he was 14, the Spanish tennis federation requested that Nadal leave Mallorca and move to Barcelona to continue his tennis training. His family turned down this request, partly because they feared his education would suffer, but also because Toni himself believed that he could become a professional athlete without leaving his town. He continued to train in his home town and turned professional at age 15. At the age of 16, he reached a singles semi-final of the Junior Wimbledon. At 18 of age, he contributed a singles victory to the Spainish national tennis team, allowing them to beat Team USA in the Junior Davis Cup.

Quote

Even if I have already peaked, I have to believe I can improve. I wake up every morning, and go to practice, with the illusion that I'm going to get better that day.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Side lunge leg in the hinge
5
Level: 2
S1
12
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Side lunge leg in the hinge
5
Level: 2
S2
12
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Side lunge leg in the hinge
5
Level: 2
S1
12
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Side lunge leg in the hinge
5
Level: 2
S2
12
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Side lunge leg in the hinge
5
Level: 2
S1
12
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Side lunge leg in the hinge
5
Level: 2
S2
12
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Single arm pull with rotation
9
Level: 3
S1
10
Chest press single arm
6
Level: 2
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Chest press single arm
6
Level: 2
S2
10
Single arm pull with rotation
9
Level: 3
S1
10
Chest press single arm
6
Level: 2
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Chest press single arm
6
Level: 2
S2
10
Single arm pull with rotation
9
Level: 3
S1
10
Chest press single arm
6
Level: 2
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Chest press single arm
6
Level: 2
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
High pull (single arm)
4
Level: 2
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
High pull (single arm)
4
Level: 2
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
High pull (single arm)
4
Level: 2
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
High pull (single arm)
4
Level: 2
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
High pull (single arm)
4
Level: 2
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
High pull (single arm)
4
Level: 2
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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