FULL BODY LIFTING ROUTINE: D1 BASKETBALL PLAYER

If you have any questions, comments or concerns about the lifting routine, please let know. Thank you all for your support! Much love!
0:39 - Upper Body
2:53 - Lower Body
4:26 - Core
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[@filippocrispino67]

Bro said EVERYTHING in 8 min! Thanks helped a lot

[@dakotarivers]

Of course! More content on the way!

[@MakaveliDior]

@@dakotarivers Bro one question do you use creatine ?

[@wmp76]

@@MakaveliDior he doesn’t

[@raphaelenrile1705]

@@dakotarivers bro can you do a lower plyometrics routine

[@ytkl-jt8019]

@@dakotarivers how old were u at 16 bro?

[@ThatGuyFromThe404]

This is for everyone: on your rest days, still do active recovery like stretching, going on a walk, somethin’ very light. Rest doesn’t mean laying in bed all day haha

[@dakotarivers]

Exactly

[@OG.600]

On rest days I usually take a 15 Minute run with low intensity, spinning and some blackroll/ stretching. Also if possible for y’all study some film and try to find what u can improve.

[@lateef7212]

@@OG.600 what foods do you avoid

[@OG.600]

@@lateef7212 tbh I avoid a lot of meat in rest days because eating a lot of meat slows down your recovery. Plant based diets are known for faster recovery!

[@shanks2872]

@@OG.600 i would say avoid red meat not meat in general, maybe a bit cliche but chicken and salmon are great for example

[@hannaalejandraamadorsanche6085]

Upper Body Three minute - Bicep workout Set a timer for three minutes <a href="#" class="seekto" data-time="180">3:00</a>-<a href="#" class="seekto" data-time="120">2:00</a> Hammer curls <a href="#" class="seekto" data-time="120">2:00</a>-<a href="#" class="seekto" data-time="60">1:00</a> Normal curls <a href="#" class="seekto" data-time="60">1:00</a>-<a href="#" class="seekto" data-time="0">0:00</a> Dumbbell Hold No pause in between Bench press 4 sets x 8 reps Dumbbell rows Each hand 3 sets x 8 reps Shoulder extensions 3 sets x 12 reps Triceps pull down 2 sets x 1 minute Inclined Bench Dumbbell press 3 sets x 10 reps Shoulder press 3 sets x 10 reps TRX Band workout (back workout) 3 sets x 8 reps 100 push ups Push ups hold 2 sets x 1 minute Lower Body RDL Bardell or Dumbbell 3 sets x 12 reps Split scuat 3 sets x 10 reps Each leg Step up 3 sets x 5 reps Each leg Calf rises 3 sets x 12 reps Slow to explosive scuats 3 sets x 8 reps Lunges 3 sets x 10 reps Each leg Core Sit ups reach 2 sets x 25 reps Russian twists with medical ball 2 sets x 25 reps 200 crunches Plank 2 sets x 1 minute Flutter kicks 2 sets x 30 seconds Side Plank 2 sets x 30 seconds Each side

[@lukemills5179]

Thank you so much I was looking for this comment so that I don’t have to write it down myself

[@ragheeda23]

Bro this man the goat

[@ricegames4201]

tysm man you just saved me more time

[@hauafleming9068]

U dropped something 👑

[@darshkadakia3808]

Goat activity

[@alimandalawe6589]

Upper body First workout: Set a timer for 3 mins First min hammer curls (dumbbell lookin up) Second min regular curls (dumbbell lookin up then to the side) Last min hold the dumbbell in the air Second workout:
bench press 4 sets x 8 reps Dumbbell rows 3 sets x 8 reps each arm Shoulder extensions 3 sets x 12 reps Tricep pulldown 2 sets x 1min Incline bench press 3 sets x 10 reps Shoulder press 3 sets x 10 reps Lat pulldowns 3 sets x 8 reps 5 pushups then hold the pushup position for 1 min 2 sets Lower body RDL barbell 3 sets x 12 reps Split squats 3 sets x 10 reps each leg Step ups 3 sets 5 reps each leg Calf raises 3 sets x 12 reps Slow to explosive squats 3 sets x 8 reps Luges 3 sets x 10 reps Core Sit-up reach 2 sets x 25 reps Russian twist with medicine ball 2 sets x 25 reps As many crunches as u can Plank 2 sets x 1min Flutter kicks 2 sets x 20 secs Side planks 2 sets x 30 secs each side Monday: Upper Body Tuesday: Lower Body/Core Wednesday: Rest Thursday: Upper Body Friday: Lower Body/Core Saturday: Rest Sunday: Rest

[@cammmm2400]

Love u for this

[@LightHouseAbbayel]

Thanks bro

[@OliverWulff]

This is very helpful thank you

[@rokovimor9761]

Dang i was following along and doing everything 😂

[@highsaia7343]

So you don’t do the whole workout on one session?

[@shamierbatula8126]

you’re so goated for this, the amount of people you can help just from this video alone. Much fucking respect to you dawg.

[@dakotarivers]

Thanks dawg

[@camricks4461]

@@dakotarivers is there a way we can practice basketball and workout at the same time using this schedule? If so when do you think it’s best to play or practice

[@Jkloutp]

@@camricks4461 Practice on rest days

[@adrianpintor7516]

@@camricks4461 you can still do both on the same day, pjf performance talks about this in his vids

[@m4tr1x_jj69]

@@adrianpintor7516 yeah i do both on the same day

[@lordneti1360]

These videos help you a lot if you don't have a routine, the video is very simple and everything is perfectly understood.thanks bro

[@shawnhendry8551]

Lots of love bro! Thanks for the guidance! You ve outdone most atheletes/coaches in sharing knowledge of higher level hoops~ respect! 😄

[@YzrtSushi]

<a href="#" class="seekto" data-time="174">2:54</a> - Leg Workout <a href="#" class="seekto" data-time="270">4:30</a> - Core

[@kaminoken]

Why only those?

[@fakepodcast2053]

@@kaminokento find later bruh

[@official_theo5671]

I’m trying to get back in basketball shape, so I appreciate this heavy

[@kennethjohncandia2240]

Keep on grinding man, hope to see you in the big league

[@stormyxd5749]

Man is an absolute beast and he helps us get better!

[@dakotarivers]

Thank you!

[@the-ace148]

This is what I needed. I’ve been training like I want to be a bodybuilder not an basketball athlete💀😂. Thank you for this workout plan bro💙 keep it up!

[@lil_hhit4418]

Same 🤦🏻‍♂️🤦🏻‍♂️

[@yarche2412]

Bro same, how is ur progress after 11 months? Do u use this program?

[@jeysi8994]

this is a huge help to me broo thanks gang much love🤞🏽💯

[@ZackTTG]

Keep workin big dog! ✊🏽

[@dakotarivers]

Bro I’ve been watching you for years. Thank you for the love man 💯

[@tsvetomirtrifonov3923]

kis from king plamen u can 1v1 him and he will bust yo ass #1 SETT in the world #freeelo#bezplatenuslessbott#ezwitthazattheend

[@m4tr1x_jj69]

YOOO ZACH

[@m4tr1x_jj69]

@@dakotarivers bro I would go crazy if Zach commented on one of my videos 😂

[@vakur2741]

This video is pure dose of motivation and inspiration

[@360_pap1]

Tried the workout today and there's a huge difference 🙏🏾

[@omniamousa1152]

Thanks that helps me alot 🙏continue doing a basketball daily workout.

[@bobgunther2882]

I want to start out by saying thank you for posting this video, I needed a starting workout plan and this helped a lot! The push-ups on upper body days are the absolute worst! I can barely do 30 a day hopefully in the next couple months I can push it to 100

[@nonchalantvonno9537]

Any update

[@BlesslovesJesus]

Thx am in the 11th grade and started hitting the gym for the first time. Am 15 atm. This will be a good help in my basketball journey

[@sameer6563]

This is amazing! Really appreciate this

[@aravindudupa957]

Thanks man... Always wanted to know what training basketball 🏀 players do. Incorporated the routine to my basketball training. Can't wai for results.. let's see!

[@HillMDot]

No coaches in there either, just you putting in that work 💪 Great stuff!

[@yaihoop]

Love you bro this is really helping my game and strengths in basketball 🏀

[@anthonyli3763]

Love this workout! Great work🔥

[@FamilyFeud537]

GYM WORKOUT PLAN: UPPER BODY: - Three minute - Bicep workout Set a timer for three minutes <a href="#" class="seekto" data-time="180">3:00</a>-<a href="#" class="seekto" data-time="120">2:00</a> Hammer curls <a href="#" class="seekto" data-time="120">2:00</a>-<a href="#" class="seekto" data-time="60">1:00</a> Normal curls <a href="#" class="seekto" data-time="60">1:00</a>-<a href="#" class="seekto" data-time="0">0:00</a> Dumbbell Hold No pause in between - Bench press 4 sets x 8 reps - Dumbbell rows Each hand 3 sets x 8 reps - Shoulder extensions 3 sets x 12 reps - Triceps pull down 2 sets x 1 minute - Inclined Bench Dumbbell press 3 sets x 10 reps - Shoulder press 3 sets x 10 reps - TRX Band workout (back workout) 3 sets x 8 reps - push ups 3 sets to failure - Push ups hold 2 sets x 1 minute LOWER BODY: - RDL Bardell or Dumbbell 3 sets x 12 reps - Split scuat Each leg 3 sets x 10 reps - Step up Each leg 3 sets x 5 reps - Calf rises 3 sets x 12 reps - Slow to explosive scuats 3 sets x 8 reps - Lunges Each leg 3 sets x 10 reps CORE: - Sit ups reach 2 sets x 25 reps - Russian twists with medical ball 2 sets x 25 reps - crunches to failure - Plank 2 sets x 1 minute - Flutter kicks 2 sets x 30 seconds - Side Plank Each side 2 sets x 30 seconds

[@danielurenagamboa1224]

Broski a hero

[@llukicmihajlo3]

i see this right after I wrote this one by one in my notes

[@FamilyFeud537]

@@llukicmihajlo3 shitt happens

[@Dawson-zg4cb]

How do u copy this

[@evanyea4913]

Thank you so much man I’ve been trying to balance my gym and basketball workouts and have been struggling to improve I hope that now I can get better and hit the weight room

[@josephstallin4717]

Have you been using this recommended workout if so how did you see yourself improve from it?

[@joe-cs3vw]

Young baller from belgium it helped me a lot keep grinding 🙏💪

[@ghozihirzansyah9809]

Thank you for this workout , i've been training like a bodybuilder this whole year 😩

[@coachtrue]

I’m gonna do this with my middle school team. Thanks Sir

[@jed1m1ndtr1c]

Damn bro this training methods inspired me a lot. God bless you. Wish you best in reaching your goals.

[@eankoz630]

did this workout help you build muscle

[@playertwo4470]

​@@eankoz630Its about the driver not the fuel

[@kevinblechie7085]

Thank you bro, that was this type of video I wanted,I don't know if u really know it but ure video help a lot of people here, keep going, from France🔥🔥🔥🇨🇵

[@abhijotsingh193]

bro best workout plan to follow plus the presentation was cool and easy to understand and follow

[@Dylannsengnindemyi]

amazing video dog, keep grinding god has a plan.✊

[@DimoWDimo]

the upper body workout has helped me a lot!! Appreciate it broski

[@brosel3951]

do u do upper rest lower rest core rest and keep going or do u do something else?

[@cantguarddamian9911]

@@brosel3951 schedule at the end

[@JesrealSanz]

THIS IS JUST THE BEST VIDEO! GOT EVERYTHING IN 8 MINUTES. NO CAP.

[@bubamultikamara6615]

I really enjoyed seeing your workout routine my guy.Looking forward to incorporating it into mine💯🤞🏽

[@isaacward23]

thanks lil yatchy you're the goat

[@jonahforbis9342]

Keep up the hard work 💪🏼🔥

[@dakotarivers]

Thanks man!!

[@ohnewennundabler6428]

I haven`t found a vid like this my whole live it is just perfect thx

[@jay.runitback6887]

Fr man thank you so much for this

[@megacube5576]

THANKS FOR THE VIDEO MAN, YOU SHOULD ALSO DO VIDEOS ABOUT YOUR DIET. FROM SPAIN 💪

[@AKnicksFan]

Imma be d1 and y’all are gonna know my name but for now I wanna say thank you my boy for being straight to the point. Good luck👍🏽

[@YzrtSushi]

You got it chief. I’m trying to make the varsity first then work my way up. 👍🏾

[@Hsianggsusjxbxb]

@@YzrtSushi tryna make it out of Australia🤣

[@mohameda1165]

@@Hsianggsusjxbxb Melbourne?

[@t-dawg]

@@Hsianggsusjxbxb I'm trynna make it outta Africa bro😭

[@ynwgoob6467]

Who know D1 players. Ima be there

[@remco_van_ossel1377]

thank u so much bro needed it!

[@hoopswithhoe1266]

Thanks so much been looking for a program that supports athletes thanks so much Ima use your workout and advice

[@_jshanks21j_49]

How do Keep up your schedule and the basketball games/training? Thx a lot dope content broski 🐐

[@obi6167]

Just did this for the first time and i can say that it's a killer workout

[@dimi_nkc]

All in one day?

[@E4J5]

Yea​@@dimi_nkc

[@bluejay3833]

Very informative! Straight forward as well.

[@rohlerutang3196]

this was so inspiring, gosh.

[@Ariza100]

Please do more of these workout videos I love them

[@dakotarivers]

Will do 🤞🏾

[@lombardia1509]

@@dakotarivers you are my role model bro. Waiting for new videos.

[@vadikberserk1373]

Thanks for upload! Good editing work. Also can you show how many times a week you train in the gym with shooting/playing with team, same as you did with workouts. I play everyday, but i feel like i need a rest not only from lifting weight but also playing basketball.

[@Theguyonyt209]

This would be good

[@Tkzonee]

Bro is improving my game, thx

[@sagi7027]

Can you please make a video about basketball practice routine and what you working on each practice? btw thank you for the helpful content

[@leongorham1499]

Just did this and it's the best workout I had in a looooong time. Thanks for it. Also what are the names of those songs?

[@thanosmits1638]

Hey man, would you mind sharing the results of the routine? Did you get faster, stronger, more explosive, bulkier? Thanks in advance!

[@ADONISRRNB]

Yea this my first time doing the upper body , and I was dead at the push up part of the workout. This is gonna be my routine from now on thank you 💪

[@kduceeyasu4682]

how's it going so far?

[@matthewdebela3619]

U still doing it?

[@farvabatool7280]

Same

[@ADONISRRNB]

@@kduceeyasu4682 ended up having a surgery done on my abdominal so I had to stop I’ll be back on soon tho

[@nouvaleoakbar3230]

@@ADONISRRNB did the workout caused the surgery?

[@jmoore24]

thank you so much I’ve been looking for a full body workout routine and I can tell this will get me right keep up the good work👍🏽

[@this.isleoo4209]

Do you still do it

[@giorunogiovana7491]

thanks bro, that's made a lot of help for me

[@joshuaford3771]

This video may be from many months ago but it still works and inspires me, I also play basketball and believe me you have to be very strong for this!

[@celfizy1512]

Do I do all of these workouts in one day and repeat for the whole week or do I do like for example upper body one day lower one day etc?

[@kyledulak]

@@celfizy1512 upper then lower, u could do upper/lower with core, so upper and core or lower then core

[@sarinduval1908]

@@kyledulakso do we split it up in days like 2 or 1 of these upper body workouts, or is the entire vid what we should do in a day

[@_GP3_]

Any possibility that you could make a video on a conditioning and running routine to stay in shape for the season?

[@ArminMuslim]

Would be dope

[@Jay4]

Facts💯

[@bwall3994]

Yes muuuuuuuch needed

[@AnRoLo]

He should! It would be useful.

[@romariennis93]

Run

[@JustMe-ws2pe]

That beat go hard!

[@greenfeld6198]

I'm gonna try it as soon as I'm back to the gym (currently sick)!

[@mikelwittwer]

Thank you bro! Been looking for a good workout routine for basketball players but in Germany everybody just cares about soccer

[@Prince0_]

norway 2 lol

[@27niko43]

Bruder bringt das was

[@Zephreyer]

How long does this routine take you? And each segment separately like Upper and Lower

[@kek3905]

Thank you for this carzy workout!

[@zackad]

U deserve more subs love the content bro keep it up

[@emanuelofori5363]

Bro just wanna say I’m rlly thankful for that workout I’m doing it 2-3 Months now, I started it with less intense reps and worked my way up to you’re lvl. Since than my vert have gone crazy, less injuries, I’m faster and stronger. I can recommend every baller who got a slashing shot creator playing type to do this workout but don’t forget to add stretch routine in it. Much love and good night 😴

[@mohameda1165]

How long till you started seeing results bro?

[@emanuelofori5363]

@@mohameda1165 2 month after began, the people on court told me i have get much faster and stronger

[@ynwgoob6467]

this isn't 2k stfu

[@soggymilk56]

Do you do the entire workout in one day? Or do you set out different days for core, then another day for lower body, then upper body

[@emanuelofori5363]

@@soggymilk56 Yeah i got 3 Splits means Upperbody, Lowerbody and Core + Pain Preventions Workouts cause i also play a lot of Basketball and have to Work Parttime. so i have to take proper care to my body to do it constantly

[@alboris8203]

How do I fit basketball work and agility drills into this schedule and do you have any recommendations for those, nice vid btw

[@amritray9086]

kzbin.info/www/bejne/kKGQdpdmiZhrirc

[@MuhammadBrais-yd8py]

Thank u man, keep going❤

[@nassbroo1]

thank u sm needed ah workout for the full body.

[@tjappaschuur4732]

amazing! what about your conditioning? do you go for runs or is that all in the training?

[@jonumnik7662]

Going for runs helps a lot

[@thawantotty3734]

Treino monstro vai Brasil 🇧🇷🇧🇷🇧🇷

[@lorenzo8499]

é o brasa!

[@skrillaforever]

Ayy bruh I was never D1 but I was pretty nice at hooping, watching this got me motivated to quit smoking weed and get my athleticism back

[@brandynhi2141]

Trying to get bigger and better at basketball starting at 14, till my journey the best.

[@Jdask]

How long does this workout take? I have an hour before school and I’m wanting to do it then.

[@dcervantes711]

After losing 35lbs of muscle due to Valley Fever about 10 years ago (gained 12lbs back naturally) I’m ready to gain it back. Coming from wrestling, this is a solid routine.

[@khalilwashington8181]

W we

[@thanosmits1638]

Hey man, would you mind sharing the results of the routine? Did you get faster, stronger, more explosive, bulkier? Thanks in advance!

[@subhayuadhikary8865]

Bro.. Gonna work this from tomorrow. Sounds very useful for an athlete

[@Nick-bx5ze]

Thanks bro killer workout!

[@jorgemaya8599]

Damn bro this is amazing thanks for this G.O.A.T🏀🔥🔥🔥

[@showtime.swervo]

Earned a sub from me im a skinny guy im trying to get a lean muscular build like you simple straight too the point

[@ynwgoob6467]

good honest comment

[@showtime.swervo]

@@ynwgoob6467 Update I went from 6'2 130 to 6'3 155 im still working though.

[@userk1326]

Great vid! Can you do one for your basketball cardio day?

[@ileaflorin1151]

Bro my new fav D1 player

[@Alex-ze6jk]

Should you do all of these workouts all in one workout session, or should you split it up in different days? And how often should you do these workouts?

[@Kollegah19]

Spilt up in different days he already said in a full body workout at home

[@memelegend6276]

what's the rest period in between sets/exercises?

[@Richard-nn6cv]

Personally, I usually rest for 2 - 3 mins

[@MrMskiki]

This was great, easy to understand and straight to the point 👍🏻 When did you do cardio?

[@jasontodd2331]

doesn’t take too long but seems tough and effective, Imma try this this winter

[@playertwo4470]

How long should rest beetween sets bro?

[@justinsomme4196]

I would suggest resting For 1-1:30min if the one exercise fatiqued your more then Rest 1:30 If less then Rest 1min Because this is a Rep Range of 8-12 what He is doin

[@waymasta1367]

Just rest until you feel ready for the next set. There’s no real rule to it.

[@datboishtupid]

if you weak and lazy dont do this shi, its not for the weak💯💯

[@PhariseeYT]

i just found this man 30 mins ago and i love him

[@meow_23.]

Keep fighting bro 💪

[@spencerr.f9133]

How long does the workouts usually take

[@tristannn3945]

took me atleast 1 hour and 30 min for the upper body

[@jeromefrancisco4203]

Thanks for this video, I'm 24 years old and i want to loose some weights. I love playing basketball but since im over weight (currently 97 kilo 5'10) this holding me to move faster oncourt. Thankyou

[@botsisnikolas]

iconic video keep working man!!!

[@kalebethington5127]

Thank for this fam, you're a real one!🙌

[@nukesnipa1]

Next time you lift consider changing your lifting order usually the larger muscles groups you target first. (E.g Bench or Squat are compound lifts that target large muscle groups at once) this will help make your workout more efficient & effective dope vid tho 💪🏾

[@tshiris1708]

Will doing exercises on the vid help with basketball specific strength?

[@odell8699]

@@tshiris1708 Yes & no they aren’t bad. As Nukesnipa you’d wanna train the larger muscle groups first as they’re compound movements ( multiply muscle groups ) after that move onto the smaller ones Isometric ( bicep curls Tricep pull downs etc ) since it’s basketball specific you’d also want plyometric movements in there. These aren’t plyo movements but are in my opinion more basketball specific so I’d probably do like Box Squats, DB Split lunge SS with Jumping Split Lunge, clean jerk & Single Leg Glute Bridge something like that. For core I don’t think you’d even need to do that much volume something like DeadBugs, Hollow Holds, Bicycle Crunch & Iron Butterfly or Plank doing 2-3 sets of those is pretty solid too. Again this is just what I’d change/ Do an it’s more of an example if anything

[@GMT2019]

The form of dumbbell row isn’t perfect though

[@timothy6753]

Thank you for this brooo!It helps me alot as an Filipino athlete.

[@Agapebabayan0011]

first i wanna tell you something that i saw 200 videos this one was the best thing that i write it down to start ! secound really it was pro. i liked it third share more and more and GOOD JOB BRO

[@Thagoat814]

What Stretches do you do daily and before and after work outs?

[@OG.600]

You should avoid stretching before working out. Do dynamic stretches before a workout and static after!

[@5Uball]

Boy, I love that you're pushing yourself and think some of your workout parts are great, especiallythe time part. However, your workout looks a bit random.. I would actually advice you to watch some of overtime athletes, the dude has some great advice on programming your workout

[@augustindemenibus958]

He d1 tho

[@ms-cp6qk]

@@augustindemenibus958 and ? that means he cant do wrong thing or what?

[@augustindemenibus958]

@@ms-cp6qk you d1?

[@ms-cp6qk]

@@augustindemenibus958 played pro 3 years

[@solar_cpg8833]

@CHE-B5 : what would you switch for the Trx band sets

[@wayne6686]

Thank u for ur video, it helped me a lot.

[@killertv3683]

Do you post every week or month because I need MORE 😂 seriously tho you have very little videos but they are so high quality which I know is hard to do on a busy schedule