The Damian Lillard Workout | STACK
Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...

The Damian Lillard Workout

April 28, 2014 | Featured in the Spring 2014 Issue

In just two seasons, point guard Damian Lillard has turned into a team leader for the surging Portland Trailblazers, thanks in large part to the hours of training he puts in off the court. Take your game to the next level by following Lillard's workout, outlined below.

Stability Ball Circuit

Perform these exercises one after another.

Opening Sequence

Opening Sequence

 

Place your back on a ball and feet flat on the ground with your hips elevated and knees bent. Rotate to the right, reaching your left arm across your body and feeling a stretch through your back. Then rotate until your arm is parallel to the floor and you feel a stretch in your chest.

Sets/Reps: 2x10 each side

Glute Bridge to Stability Bridge

Glute Bridge to Stability Bridge

 

With your upper back on the ball, lower your hips, then push them up toward the ceiling. On your last rep, hold the bridge and extend your arms upward. Ask a trainer to grab your hands and rock them left and right to work the small stabilizing muscles in your back.

Sets/Reps: 2x10 each

Stability Ball Plank

Stability Ball Plank

 

Assume a plank position with your forearms on the ball and your toes on the ground. Have a teammate or trainer place his hand six inches in front of your face. Keeping your hands pressed together, roll the ball forward to touch your partner’s hand with both of yours.

Sets/Reps: 2x10

Single-Leg Dumbbell Combo

Single-Leg Dumbbell Combo

Balance on your left leg holding a dumbbell in your right hand. Bend at the waist, fold forward and slide the dumbbell down the front of your leg. Flex your left glute to drive up to the start position, pull the dumbbell to shoulder level and explosively press it up.

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Sets/Reps: 1x5 each side

Half-Kneeling Med Ball Throws

Half-Kneeling Med Ball Throw

Kneel on your right knee with your left leg bent in front. Raise the med ball overhead and tighten your core. Explosively throw the ball against the wall while contracting the muscles of your core. Repeat for reps and perform on the other side.

Sets/Reps: 1x5 each leg

RELATED: Dame's Got Game: How Damian Lillard is Propelling the Trail Blazers Through the NBA Playoffs

Keiser Circuit

If Keiser equipment is unavailable, perform against band resistance attached to a stable object.

Lateral Shuffle and Press with Basketball

Lateral Shuffle and Press with Basketball

Assume a defensive stance with the Keiser machine to the left and hold a basketball with both hands in front. Shuffle laterally away from the machine and press the ball away from your body after each step. Repeat the sequence as you return to the starting point.

Sets/Reps: 2x6-8 each side

Side Squat with Basketball

Side Squat with Basketball

Assume a defensive stance with the Keiser machine to your left and hold a basketball with both hands in front. Step to the right and lower into a side lunge until your right knee is parallel to the ground. Use your right leg to drive back to the starting position. Repeat for reps and perform on the other side.

Sets/Reps: 2x 6-8 each side

Cable Chop Down with Basketball

Cable Chop Down With Basketball

Stand with the Keiser machine on your left and hold the ball at shoulder height. Keeping your core tight, pull the ball down and across your body to bring it to your right hip. Keep your core tight as you return to the starting position. Repeat for reps and perform on the other side.

Sets/Reps: 2x6-8 each side

Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...

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