Steve Nash's Summer Workout
Monday
Weight Room: Chest and Back
Sets: 2-3
Reps: 12-20
Time: No rest between exercises, 90 second rest between sets
Exercises: Dumbbell Bench Press on Stability Ball, Bosu Ball Push Up, Split-Stance Cable Fly, Bent over Dumbbell Row (While balancing with Single Leg on Bosu Ball ), Single Leg Dumbbell Cobra (While balancing with Single Leg on Bosu Ball), Roman Extension on Stability Ball (physical therapy-like ball)
Abdominals: Pick four Abdominal/Core Exercises
Cardio: 1 hour Skateboarding/Basketball
Tuesday
Cardio: Skateboarding/Tennis/Basketball
Wednesday
Weight Room: Shoulders
Sets: 2-3
Reps: 12-20
Time: No rest between exercises, 90 second rest between sets
Exercises: Rotator Cuff Exercises on Cable (Flex, Internal Rotation, External Rotation), Shoulder Dumbbell Combo (Scaption, abduction) – 1.) Single-leg Balance on Bosu Ball Dumbbell Overhead Press – 2.) Single-leg Balance on Bosu Ball, Dumbbell Shrug to a Calf Raise, Cable PNF Patterns (type of resistance for stretching and strengthening)
Abdominals: Pick four Abdominal/Core Exercises
Cardio: 1-2 hours of Soccer
Thursday
Cardio: Skateboarding/Tennis/Basketball
Friday
Weight Room: Biceps/Triceps
Sets: 2-3
Reps: 12-20
Time: No rest between exercises, 90 second rest between sets
Exercises: Dumbbell Bicep Curl (Single-leg Balance on Bosu Ball), Preacher Curl (Double-leg Balance on Bosu Ball), Dumbbell Tricep Kickbacks on Stability Ball, Tricep Cable Pulldown
Abdominals: Pick four Abdominal/Core Exercises
Cardio: 1-2 Hours of Soccer