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Train Like an NBA Star

Take your game to the next level with this five-day strength, speed, and agility workout


 

DAY 3: Nate Robinson
PULL WORKOUT

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

 

Exercise Reps

Sets

Speed Rest time Demo
Swiss Ball Superman 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Crunch on Swiss ball with Plate (*scale accordingly)

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Place a medicine ball between legs. Hold plate overhead.
Cross-Core 180 Plank with Twist 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between set Pull up toward the machine, twist left then right and back down.
Standing Low Cable Pulls 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

One-arm Lunge Cable Pulls

12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets  
Dumbbell Row Roll 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Start in an athletic position. After each rep, roll dumbbell on the floor to the alternate hand for the next rep.
Kettlebell Row Split Squat 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets Use 2 kettlebells. Pull with left hand then jump. Pull with right hand then jump. Alternate.
Dumbbell Power Shrugs 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Cable Power Shrugs 12, 10, 8 3 Fast 30 seconds between exercises, 60 seconds between sets  
Reverse Dumbbell Flyes 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Triple Angle Post Delt Band Flies

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Nate Robinson demo
Standing Lat Pulldown with Bands on Ankles 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Bicep Z-bar Curl on Pad

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Dumbbell Hammer Curls with Squat

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

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