Naomi Osaka is a two-time US Open champion [1] and three-time Grand Slam singles winner — so you already know that her training is intense. She told POPSUGAR via email, "During tournaments and in season, I work out but not as hard as I do during training blocks because I need to make sure that my muscles are strong on match days. Then, when I am in the off-season, I take that time to go harder and build my endurance."
Osaka noted that she likes to rest when she's home — "for some people, working out is a release from the stressors of work, but for an athlete it is part of the job, so personally I prefer to separate training and life at home," — but due to COVID-19, she had to get creative with how she worked out. Normally, Osaka would go practice on the court and hit the gym for a few hours; her at-home routine is different.
Osaka takes on a three-mile run and a series of strength and coordination exercises. She will even add a one-minute meditation before having a BodyArmor-filled post-workout smoothie [2].
Ahead, check out a few moves Osaka does at home to build strength (we've included a go-to stretch as well). Fun fact: she likes working her legs the most because that's what tennis players need, she said, adding, "I know that my leg work will translate to success on the court."
Kneeling Quad Stretch
Osaka said she does a light warmup before her workout, and one of the moves is a kneeling quad stretch. She does this without holding her back foot.
- Begin in a runner's lunge with your right foot forward. Slowly lower your left knee to the floor.
- Take a few moments to find balance, and once you're stabilized, grab your left foot with your left hand.
- Hold for 30 seconds, then switch sides.
- Osaka does this three times on each side.
Hex Bar Deadlift
- Load the hex bar (also called a trap bar) with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
- Stand in the centre of the hex bar with your feet hip width apart.
- Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.
- Osaka does three sets of 10 reps.
Pallof Press
- Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley. Adjust the weight so that it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
- Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
- On an exhale, press the cable straight out in front of your body. Be sure not to rotate towards the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
- Osaka does two sets of 10 reps.
- If you don't have a machine for this at home, you can perform it with a long resistance band.
Dumbbell Step-Up
- Find a sturdy bench, coffee table, wooden box, or surface that, when you place your foot squarely on it, your knee is at about a 90-degree angle or larger.
- Hold a dumbbell in each hand by your side.
- Step up onto the surface with your right foot and lift your left knee forward and up.
- Lower the left foot back to the ground, landing softly.
- This counts as one rep.
- Osaka does two sets of 10 reps on each side.
- For an easier modification you can simply step up on top of the surface, hold for a few seconds, then return to the starting position.
Single-Leg Romanian Deadlift
- Hold a dumbbell in each hand (or a kettlebell in both) and lift your left foot slightly off the ground.
- Keep your back neutral and lean your entire torso forward while raising your left leg, which should stay in line with your body. The dumbbells will lower toward the ground. Keep your left shoulder blade pulled down your back.
- With your back straight, return upright, coming to your starting position. This completes one rep. Maximise this move by keeping your left foot off the ground as you move through your reps.
- Osaka does two sets of 10 reps on each side.
Single-Arm Cable Machine Row
Osaka goes further with this move by doing a rotational row, rotating her torso and lower body as she pulls her arm back.
- Adjust the carriage so that it's at the bottom of the cable machine. Attach a single handle to the pulley on the carriage of a cable station. You should be facing the pulley.
- Next, select the amount of resistance you want — 10 to 25 pounds is a great starting point. As you get more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, grab the handle with your right hand, keeping your palm facing down. Step approximately three feet away from the machine. Come into a high lunge with your left leg in front. There should be a slight bend in your right leg.
- With your core engaged, pull your right arm back, keeping it close to your body. As you pull, turn your hand to the right so that your palm is facing your right side.
- With control, extend your arm forward, turning your palm back down, to return to your starting position.
- This counts as one rep.
- Osaka does two sets of 10 reps on each arm.