• Attach handle to cable machine at foot level and hold handle with thumbs pointing up
• Assume athletic stance perpendicular to machine with right shoulder closer to it
• Keeping core tight, explode off right leg and drive cable across body to opposite shoulder
• Return cable to start position with control; repeat for specified reps
• Perform on left side
Sets/Reps/Frequency: 3x6-8 each side; 2x per week
Variations:
1. Attach band to low position on stable object and perform against band resistance
2. Bigs can add drop step
Rogowski: This is a great total-body explosion exercise. It simulates a basketball movement, starting with the leg drive and ending with the hands above the head. Equally important is that this exercise is a multi-plane movement that works your core in a diagonal muscle pattern.
