Quarantine is not an excuse to remain inactive. Every day we offer you a session to do at home in order to arrive in top form when resuming padel.
We started the week with a HIIT, and we will finish it the same way. We therefore offer you a session by Léa Godallier, focused on the lower body. It can be done at home, and even if you don't have the material on the video, you can easily find alternatives.
We start with squats, here, Léa uses an elastic resistance band plus a kettlebell but you can replace it with any weight you find at home, or even your paletero. For the more comfortable you can even do one leg squats! Always be careful to keep your back straight.
Then, we continue with a padel exercise… Without the ball! Place three points in an isosceles triangle, and go from one point to another in small chased steps, doing a backhand and a forehand at each base of the triangle. Then we leave on mountain climbers.
Then, 5 footsteps followed by a full jump. Then, kettlebell swing. If you don't have a kettlebell you can take any other weight, a bag with weight inside, tie yourself to a pole with an elastic cord etc. No need to lift the weight above your head. On this exercise, the important thing is thehip extension.
Finally, jump rope in lateral supports. Again, if you don't have one or it's too risky in your interior, you can replace it with similar jumps without rope, or skipping. 45/15 (45 seconds of effort, 15 seconds of rest), with 2 minutes of rest at the end of a circuit, all repeated 5 times. Again you can change it depending on your level. A beginner can do 30/30, you can do 40/20, 20/10 by increasing the intensity etc. Same for the number of times that the circuit is repeated, you can perform 3 to 6 series. Anyway, if an exercise is too difficult or you feel that you will not hold, do not hesitate to decrease the intensity a little.