By: Jake Baker and Stephen Mckeown
Subject: College football quarterback looking to gain strength to better his performance in a game.
Warm up: Light jog for 15 minutes, Dynamic stretches can be done (lunges, squats) for 5-10 minutes. Use a football, practice the throwing motion to engage the muscles before workout.
Pushups – 3 sets starting with 10 reps and increasing to 30 reps
Sit ups – 3 sets starting with 10 reps and increasing to 30 reps
Dumbbell press – 3 sets of 10 reps/ 10lbs to 20lbs (increasing weight over time)
Dumbbell rows – 3 sets of 10 reps/ 10lbs to 20lbs (increasing weight over time)
Back Y raises w/dumbbells – 3 sets of 10 reps/ 10lbs to 20lbs (increasing weight over time)
Dumbell flys – 3 sets of 10 reps/ 20lbs to 40lbs (increasing weight over time)
Internal and External Rotation (using bands) – 2 or 3 sets of 10 reps
*Rest is set for 1 minute in between each set and can be changed later on.
Light walking or jogging for 10 minutes and decreasing the weight and reps used in the exercises.
Static stretching including holding stretches for the back, shoulder, hamstrings, calves, and also the abdominals. PNF stretching can also be done to get a better stretch in. Stretches: Toe touches, high knees, arm and leg circles, internal and external rotation.
Increase how much weight is added for certain dumbbell exercises. Add a set as well to always keep the muscles active. Every 2…