7/29/2019 Blake Griffin Workout

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®

 The Body You Want

 TheBlakeGriffin

WorkouT

Learn the trainingsecrets of the nBa’smost exciting pLayerWorkout By roBBie Davis, C.s.C.s.PhotograPh By ranDi Berez

7/29/2019 Blake Griffin Workout

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the Blake griffin Workout

DireCTionS

For video instructions and a digital training guide, check out this workout online at mhpersonaltraineThere you’ll also find a complete nutrition plan that you can customize for your goals and lifesty

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Do this workout 3 days a week, resting a daybetween sessions. Perform each pair of exercis(for instance, 1A and 1B, 2A and 2B, and so on)

superset. That is, do 8 to 12 repetitions of the “A” exercise folloimmediately by 3 to 5 repetitions of the “B” exercise with no resin between. Rest for 60 to 90 seconds and repeat. Do a total of or 4 sets of each exercise before moving on to the next pair andrepeating the procedure. For the B (or power) exercises, use amedicine ball that’s about 5 to 10 percent of your body weight.

Bench press

310–320 lb (last measured 

when Grin wasin college)

Weight

251 lbVertical leap

38"(rom a standing,

fat-ooted position, jumping o 

both eet)

Shoe size

17Wingspan

7'1"

      H     e      i     g      h      t

      6     '     1     0     "

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exerCiSe 1a exerCiSe 1B

Dumbbell Lunge, Curl, and Presssd d p dmbb d, pm c c d p-wd p. t p [a]. kp

p, p wd w d w bd b 90 d. hd p d c dmbb d [B]. t p dmbb dc b d

m [C]. lw dmbb bc d, d p bc p.

Medicine-Ball Split Jumphd mdc b c d d w 2 3 p d d, . kp p, bd d w bd [a]. Jmp w

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BB

C

exerCiSe 2a

Dumbbell Box Squat, Overhead Press, and Calf Raises d bc d d p dmbb x d, w

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wd [a]. W m , d p [B].t m, p dmbb dc d w c [C]. r m d bc.

a B C

exerCiSe 2B

Medicine-Ball Backboard Tapshd mdc b d d d w d-wd p [a]. Dp dw q [B], d jmp c w mdc b b d d pp bcbd [C]. (i ’

bb c, j m bcbd.) ld d p.

a B C

exerCiSe 3a

Basketball-Stance Pushup and Rowhd p dmbb d m pp p, b w

b d d b d-wd p. t p [a]. (D bc mmc w-bd c d bb.) Bd m d w bd c

pb [B]. P bc p. kp bdd, w dmbb d d c [C].lw d p w d. t’ 1 p.

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exerCiSe 3B

Medicine-Ball Chest Passsd w w m w, d d mdc b c [a]. sp wd w d c-p b w [B]. Cc bd, , d p, m pp

wd w . (y c p b p d bc w.)

a B

the Blake griffin Workout