Below we will be giving you a free QB/WR gym workout that you can do! I hope this helps
Also, if you are a WR or QB and would like 200+ WR & QB drills to do all organized into categories with the exact sets and reps to follow, checkout this link below! ⬇️
Leg Work/ Core work
Warm Up
30 seconds jumping jacks
30 seconds high knees in place
10 jump squats
10 jumping lunges (alternating 5 each side)
10 side to side lunges (alternating 5 each side)
10 burpees
10 push-ups
30 seconds of sit ups
30 second of bicycle kicks
These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.
SPLIT 1 (Explosiveness)
Single Leg Hang Cleans 5 sets of 6 reps
Superset with (exercises performed back to back)
Explosive Split Squats On Bench (jump up on 1 leg) 5 sets of 6-8 reps each side
(instead of just standing straight up you jump up almost like a jump squat)
1 minute 30 seconds rest in between each set
Jump Squats 5 sets of 8-10 reps
Superset with
Pistol Squats (weighted) 5 sets of 8-10 reps
(can be done to a bench instead of the floor)
1 minute 30 seconds rest in between sets
SPLIT 2
Barbell Front Squat Reverse Lunge 5 sets of 8 reps each side
Superset with
Dumbbell Bosu Ball Reverse Lunge 5 sets of 10 reps each leg
2 minutes rest in between each set
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