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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 4: Danilo Gallinari
Power Leg Day

WORKOUT INSTRUCTIONS

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

THE WORKOUT

 

Exercise Reps

Sets

Speed Rest time Demo
Leg Press 15, 12, 10, 8 4 Normal 30 seconds between exercises, 60 seconds between sets  

Dumbbell Squats

15,12, 10, 8 4 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Horizontal Leg Press

12, 10, 8 3

Slow

(6 secs down, 2 secs up)

30 seconds between exercises, 60 seconds between set  
Drop Back Squats off Incline Board 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Squats with Cross-Core 180 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Slight rotation left then right the stand

Off-set Squats with Cross-Core 180 

12, 12, 12 3 Normal 30 seconds between exercises, 60 seconds between sets Slight rotation left then right then stand
Single Leg Extension 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Single Leg Standing Curl 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Single Leg Seated Curl 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Smith Pelvic Thrusts 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Wide Band Slides 10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Glute Bands

10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets Danilo Gallinari demo
In to Out Forward Walk with Resistance Bands 10,10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

In to Out Backward Walk with Resistance Bands

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

Single Leg Calf Raises

10, 10, 10 3

Slow

(6 secs down, 2 secs up)

30 seconds between exercises, 60 seconds between sets  
Single Leg Dorsi Flexors 30, 30, 30 3 Fast 30 seconds between exercises, 60 seconds between sets Danilo Gallinari demo
Standing Ab Crunches 20, 20, 20 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Standing Ab Side Crunches

20, 20, 20 3 Normal 30 seconds between exercises, 60 seconds between sets  
ViPR Throws 8, 8, 8 3 Fast 30 seconds between exercises, 60 seconds between sets Snatch from ground to overhead then slam back to the ground
Med Ball Squat Press 8, 8, 8 3 Fast 30 seconds between exercises, 60 seconds between sets  

 

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