6 weeks · 2 sessions/wk
Padel: power and a healthy shoulder
More powerful shots, quick lateral movement and a shoulder and elbow that last all season.
€19.99See program
Buy · €19.99Sport
Exercises for Padel
Explosive rotation, lateral movement and a stable shoulder. Here are the 165 exercises that help you most, sorted by goal.
Paid program · 6 weeks
Padel: power and a healthy shoulder
More powerful shots, quick lateral movement and a shoulder and elbow that last all season.
See the program€19.99
Power 64
Standing Military Press
Shoulders
Box Jump
Quads, Glutes
Standing Long Jump
Glutes, Quads
Hang Clean
Glutes, Traps & mid back, Quads
One-Arm Kettlebell Swing
Glutes, Hamstrings
Medicine Ball Chest Pass
Chest, Triceps
Plyometric Push-Up
Chest, Triceps
Battle Ropes
Shoulders
Clean and Press
Shoulders
Double Kettlebell Push Press
Shoulders
Double Kettlebell Snatch
Shoulders
Kettlebell Thruster
Shoulders
Landmine Jammer
Shoulders
One-Arm Kettlebell Snatch
Shoulders
One-Arm Kettlebell Push Press
Shoulders
One-Arm Kettlebell Clean and Jerk
Shoulders
Single-Arm Landmine Jammer
Shoulders
Double Kettlebell Clean
Shoulders
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Kneeling Single-Arm Lat Pulldown
Lats
Bodyweight Jump Squat
Quads
Speed Squat
Quads
Jumping Lunge
Hamstrings
Weighted Jump Squat
Quads
Kettlebell Sumo High Pull
Traps & mid back
Kettlebell Bottoms-Up Hang Clean
Forearms
Clean
Hamstrings
Clean Pull
Quads
Clean and Jerk
Shoulders
Hang Snatch
Hamstrings
Muscle Snatch
Hamstrings
Overhead Squat
Quads
Power Jerk
Quads
Power Snatch
Hamstrings
Push Press
Shoulders
Snatch
Quads
Snatch Balance
Quads
Split Jerk
Quads
Clean Deadlift
Hamstrings
Jerk Dip Squat
Quads
Kneeling Jump Squat
Glutes
Block Clean
Quads
Frankenstein Squat
Quads
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Pass from a 3-Point Stance
Chest
Repeated Kneeling Chest Pass
Chest
Kneeling Chest Pass
Chest
Chest Pass with Sprint Release
Chest
Medicine Ball Full Twist
Obliques, Abs
Medicine Ball Scoop Throw
Shoulders
Overhead Slam
Lats
Return Push from Stance
Shoulders
Sledgehammer Swings
Abs
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine Two-Arm Overhead Throw
Abs
Dumbbell Vertical Swing
Hamstrings
Half-Kneeling Single-Arm Landmine Press
Shoulders, Chest
Medicine Ball Rotational Throw
Obliques
Hypertrophy 20
Cable Face Pull
Shoulders, Traps & mid back
Hammer Curl
Biceps, Forearms
Dumbbell Split Squat
Quads, Glutes
Band Pull-Apart
Shoulders, Traps & mid back
Ab Wheel Rollout
Abs
Band Reverse Fly
Shoulders
Barbell Rear Delt Row
Shoulders
Cable Rear Delt Fly
Shoulders
Incline Bench Reverse Fly
Shoulders
Seated Bent-Over Rear Delt Raise
Shoulders
Cable Wrist Curl
Forearms
Barbell Finger Curl
Forearms
Dumbbell Reverse Wrist Curl
Forearms
Barbell Wrist Curl
Forearms
Plate Pinch
Forearms
Behind-the-Back Barbell Wrist Curl
Forearms
Wrist Roller
Forearms
Kneeling High Cable Row
Lats, Traps & mid back
TRX Inverted Row
Lats, Traps & mid back
Dumbbell Bulgarian Split Squat
Quads, Glutes
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Speed 17
Depth Jump
Quads, Calves (gastrocnemius & soleus)
Lateral Bound
Glutes, Adductors
Hurdle Hops
Calves (gastrocnemius & soleus), Quads
Wall Acceleration Drill
Glutes, Quads
Glute Bridge
Glutes
Stability Ball Hip Bridge
Glutes
Single-Leg Glute Bridge
Glutes
Bench Sprint
Quads
Box Skip
Hamstrings
Carioca Quick Step
Adductors
Front Cone Hops
Quads
Lateral Cone Hops
Adductors
Linear 3-Part Start
Hamstrings
Side Hop to Sprint
Quads
Side-to-Side Box Shuffle
Quads
Single-Cone Sprint Drill
Quads
Single-Leg Bench Hip Thrust
Glutes
Core & Stability 17
Pallof Press
Obliques, Abs
Kettlebell Windmill
Obliques, Abs
Alternating Heel Touch
Obliques, Abs
Barbell Side Bend
Obliques, Abs
Cable Russian Twist
Obliques, Abs
Dumbbell Side Bend
Obliques, Abs
Kettlebell Figure 8
Obliques, Abs
Landmine 180
Obliques, Abs
Pallof Press with Rotation
Obliques, Abs
Plate Twist
Obliques, Abs
Russian Twist
Obliques, Abs
Side Plank
Obliques, Abs
Low-to-High Cable Wood Chop
Obliques, Abs
Kettlebell Plank Pull-Through
Obliques, Abs
Stability Ball Side Plank
Obliques
Crab Toe Touch
Obliques, Glutes
Stir the Pot
Abs
Injury Prevention 7
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Endurance 1
Plyometrics 22
Alternating Diagonal Bound
Quads
Bench Jump
Quads
Repeated Box Jumps
Hamstrings
Depth Jump to Box
Quads
Double-Leg Butt Kick
Quads
Drop Push-Up
Chest
Seated Dumbbell Box Jump
Quads
Incline Push-Up Depth Jump
Chest
Tuck Jump
Hamstrings
Lateral Box Jump
Adductors
Quick Box Leap
Quads
Rocket Jump
Quads
Scissor Jump
Quads
Lateral Long Jump
Quads
Single-Leg Forward Hop
Quads
Single-Leg Lateral Hop
Quads
Single-Leg Stride Jump
Quads
Single-Leg Butt Kick
Quads
Single-Leg Box Push-Off
Quads
Split Jump
Quads
Star Jump
Quads
Stride Jump Crossover
Quads
Mobility 17
Arm Circles
Shoulders
Cat Stretch
Lower back
Stick Chest and Shoulder Stretch
Chest
Child's Pose
Lower back
Crossover Reverse Lunge
Lower back
Dancer's Stretch
Lower back
Dynamic Chest Stretch
Chest
Lat Foam Roll
Lats
Standing Torso Rotation
Traps & mid back
Overhead Lat and Triceps Stretch
Lats
Shoulder Circles
Shoulders
Superman
Lower back
Triceps Stretch
Triceps
Upper Back Stretch
Traps & mid back
Seated Spinal Twist
Traps & mid back
Stability Ball Torso Rotation
Obliques, Abs
Lunge with Torso Rotation
Quads, Glutes
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