{"id":14356,"date":"2025-06-02T23:13:05","date_gmt":"2025-06-02T16:13:05","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14356"},"modified":"2025-06-02T23:13:05","modified_gmt":"2025-06-02T16:13:05","slug":"lauren-mays-total-workout-to-help-maximize-your-pickleball-performance","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14356","title":{"rendered":"Lauren May\u2019s Total Workout to Help Maximize Your Pickleball Performance"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Former Division I tennis player Lauren \u201cLo\u201d May is now one of the most popular pickleball players on the circuit thanks to her mix of tips, fashion, and TikTok content. But, when she\u2019s not on the court or compiling social media content, May is building her muscle and mobility by sweating it out in the gym. Fortunately, she has shared her winning fitness formula with M&amp;F.<\/p>\n<p>May is a passionate pickleball player who has won multiple gold medals and competed at the National Championships, and explains that through training and playing, she can spend up to 3-4 hours on the court, 4-5 per week. \u201cI\u2019m kind of an addict,\u201d she jokes. But to maintain that rigorous physical schedule, this elite athlete must invest in herself off the court too. \u201cHere\u2019s one of my circuits that supports power, agility, and endurance,\u201d she explains. Here\u2019s how to try it for yourself.<\/p>\n<h2>Lauren May\u2019s Full Body Workout for First-Rate Pickleball Play<\/h2>\n<h3><em>Warmup: 1 round<\/em><\/h3>\n<p>Hip Openers<\/p>\n<p>Walking Lunges<\/p>\n<p>Band Activations (Lateral Walks, Single Leg Glute Raises, Shoulder Pull-Aparts)<\/p>\n<h3>Lower body:<\/h3>\n<p>Go heavy with the weighted moves to build strength and power.<\/p>\n<p><strong>Hip Thrusts:<\/strong> 4 Sets, 10 Reps<\/p>\n<p><strong>Kettlebell Deadlifts:<\/strong> 3 Sets, 10 Reps<\/p>\n<p><strong>Walking Lunges with Rotation:<\/strong> 3 Sets, 10 Reps (each leg)<\/p>\n<p><strong>Weighted Side Step-ups:<\/strong> 3 Sets, 8 Reps (each leg)<\/p>\n<p><strong>Glute Kickbacks (cable or band):<\/strong> 3 Sets, 15 Reps (each leg)<\/p>\n<h3>Upper body:<\/h3>\n<p>Complete this section with lighter weights but increase the volume of reps.<\/p>\n<p><strong>Dumbbell Lateral Raise:<\/strong> 1 Set, 20 Reps<\/p>\n<p><strong>Dumbbell Front Raise:<\/strong> 1 Set, 20 Reps Dumbbell Triceps Pulses: 3 Sets, 20<\/p>\n<h3>The Finisher:<\/h3>\n<p><strong>StairMaster:<\/strong> 45 minutes<\/p>\n<h2>Workout Breakdown<\/h2>\n<p>\u201cYour quads, glutes, calves, shoulders, and forearms are constantly being tested in pickleball,\u201d explains May. \u201cThere\u2019s lateral movement, explosive stops and starts, fast hand battles at the net. It\u2019s a full-body sport!\u201d To that end, the popular player makes sure to build the tools in the gym that are required for crushing the competition on the court. \u201cMy focus is on functional strength with \u2018fire\u2019 glutes,\u201d she notes of her desire to combine muscle with mobility.<\/p>\n<p>After warming up, May begins the workout with a heavy lower-body section, \u201cBecause explosive movement and court stability both start from the ground up,\u201d she says, before moving on to a more Pilates style upper body section, designed to take in a stretch while increasing the volume of reps, with a lower weight, in order to limber up and replicate some of those arm movements required in pickleball play.<\/p>\n<p>\u201cFunctional strength keeps me sharp on court,\u201d explains May, adding that the combination of lower body power and upper body stability is the key to \u201cchasing down balls, winning hand battles, and still feeling strong day after day.\u201d<\/p>\n<p>The StairMaster is May\u2019s go-to finisher after a solid workout. \u201cI\u2019m obsessed,\u201d she explains. \u201cI do it almost daily. If I\u2019m ever unaccounted for, just check the nearest StairMaster. I\u2019ll be locked in and climbing! It\u2019s a game-changer for stamina, glutes, and mental clarity.\u201d<\/p>\n<p>For recovery, May loves to take long walks with her beloved dog, Arthur and <a href=\"https:\/\/www.muscleandfitness.com\/fitness-essentials\/compression-gear-works-if-youre-using-it-correctly\/\" target=\"_blank\" rel=\"noopener\">utilizes compression therapy<\/a>, hot saunas, and quality sleep to reset.<\/p>\n<p>\u201cSleep is the ultimate recovery tool,\u201d says May. \u201cYou\u2019re activating everything during pickleball which is why it\u2019s so important to take care of your body off the court too. So, training it properly in the gym, fueling with healthy nutrition, and staying consistent with recovery is essential. If you want to perform well, your prep and care routine off the court must match your intensity on the court. When I\u2019m taking care of my body, I play better, move better, and think better!\u201d<\/p>\n<p><strong>Follow Lauren May <a href=\"https:\/\/www.instagram.com\/lofromtiktok\/\" target=\"_blank\" rel=\"noopener\">on TikTok by clicking here.\u00a0<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/lauren-mays-total-workout-to-help-maximize-your-pickleball-performance\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Former Division I tennis player Lauren \u201cLo\u201d May is now one of the most popular pickleball players on the circuit thanks to her mix of tips, fashion, and TikTok content. But, when she\u2019s not on the court or compiling social media content, May is building her muscle and mobility by sweating it out in the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14356","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Former Division I tennis player Lauren \u201cLo\u201d May is now one of the most popular pickleball players on the circuit thanks to her mix of tips, fashion, and TikTok content. 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