Mean Lean Football Machine

Like I’ve tried to state a few times this is a journey and I would love to share it with you all. Right now I’m training out of Exos here in LA but I’ve learned as a professional athlete a lot of times you have to take things out of formal training and be willing to put in the time on your own. These will be the workouts I do to stay lean and help with mobility, staying athletic and flexible. All my workouts will require some general knowledge of weight room training and advanced cardio training. If you all like this section I can put more into it and grow it, maybe even do some videos and things. Just let me know.

Stretching/Warm Up

Foam Roll (Trouble spots and soar areas)

Standing Toe Touches 20 seconds

Hip Openers 10x each side

Lateral Lunges 10x each side

Forward Lunges 10x each side

Spinal stretches. ( I like to play on the ground with my knees pulled up 90 degrees and rotate them each way while laying with your full back and both shoulder blades firmly against the ground)

5 mins on bike or treadmill

Upper Body Work

Dumbell Bench Press 3 sets of 10 reps (I like to use the same weight. Make sure throughout this workout that your reps are challenging but you could still do another set if you had too. Keep that in mind when choosing weights)

Incline Dumbell Press 3 sets of 12 reps

Upright Rows 3 sets of 12 reps

Tricep Pushdowns 3 sets of 8 reps

Curls 3 sets of 15 reps

Core Work (Go straight through the list in order then do another round)

Reverse crunches 25 reps

Normal crunches 25 reps

Straight Leg Toe Touches 15 reps

V ups 12 reps

Bicycle 20 reps

Russian Twist 20 reps

 

I hope this little workout can help. Please let me know if you do it and how it went.

 

 

 

 

 

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