I receive a handful of college-level football workouts each year, intended for use by my graduating Seniors. And each year, I find myself needing to reach out to the head Strength and Conditioning coaches for help in understanding exactly what their mobility and warm-up exercises are.
It’s a problem in the industry, at present. We all know the Squat, Deadlift, Lunge, Bench, Shoulder Press, etc.; we know what they are, and how to perform them. A coach in New York will have you Squat the same way as a coach in Los Angeles. But we seem to lack for consistency when it comes to mobility and warm-up exercises.
With this book, I promised myself not to leave any dedicated athlete and/or coach out to dry, going online to try to decipher the uncommon exercises featured in the High School Athlete program.
EXERCISE DESCRIPTIONS
Here is a detailed list with quick descriptions of the exercises I believe to be uncommon. You can also check out our YouTube channel at GetFitNow.com to see quick 10–15-second clips of each movement.
Band Pull-Aparts
Stand tall with your shoulder blades pulled down and back (as though you were trying to put your shoulder blades into your back pocket). Grab a light strength band with both hands with a grip just outside the width of your shoulders, and then pull your hands apart.
Dumbbell “T” Balance
Combines the Single RDL with a Superman Raise. Do a single leg RDL while raising your arms overhead at the same time.
Dumbbell “T” Raise (Rear Delt Raise)
Lie face down on a bench (prone) with your forehead rested on the bench. While holding a 3–5 lbs. weight in each hand, place your arms to your side, then raise both arms to head height by squeezing your shoulder blades together until your arms make the letter “T.”
Floor Medicine Ball Thoracic Rotations
While side lying, flex the top hip/knee to 90 degrees and pin that knee to the floor with a medicine ball or foam roller and your opposite hand. Grab the armpit area with the same hand or the knee that is flexed. Rotate away from the top knee by pulling the elbow away and towards the floor.
Quad Thoracic Rotations
Rest your glutes on your heels while kneeling. Place your fist on your temple and rotate while resting your opposite hand on the floor for balance.
Lunge Yoga Rotations
Get into a Lunge position. Place the opposite hand from the front knee on the floor. Place the fist of the same hand as the front knee on your temple. Hold the Lunge position while you rotate your elbow up to the ceiling and down to the floor.
Medicine Ball Thoracic Extension
Sitting on the floor, knees bent, feet flat on the ground, place a medicine ball behind you on your mid spine (thoracic spine). Place your hands behind your back and arch your chest backwards.
PVC or Barbell Overhead Squat
While holding the bar directly overhead, with your elbows directly in line with your ears and your shoulder blades pulled down and back, start the movement by pushing your hips back with a neutral lower back, allowing your knees to bend naturally.
Single Leg Glute Bridge
Lie on the floor on your back. Bend your knees 90 degrees and put your feet flat on the floor. Begin the movement by pulling one knee into your chest (taking your foot off the floor), and then pushing your opposite heel into the floor and driving your hips up until you reach full hip extension.
Walking Lunge with Rotation
Standing, step forward with your right foot and decelerate your body into a Stationary Lunge position with your right knee off the ground and your left knee up. Exhale, rotating your torso towards your front leg. Without pausing, drive your right heel into the floor to push yourself up and take a step forward with your left foot. Decelerate your body with your left foot as you move into another Stationary Lunge position.
Downward Dog Push-Up
Performed by alternating reps of Push-ups and Downward Dog.
Physioball Leg Curl
Lie on the floor and place your heels on a physioball with your legs straight and your arms resting on the floor for balance. Initiate the exercise by pushing your heels into the physioball to raise your hips to a bridge position. As you raise your hips up, pull the ball in towards your body by flexing your knees. Finish by contracting your glutes.
Active 90/90 Hamstring Stretch
Lie on your back and hold one knee at 90 degrees with both hands with the other leg extended on the floor. Extend the leg you are holding for reps programmed while keeping the other leg straight and your core engaged and neutral.
Overhead Walking Lunge
Standing, step forward with your right foot and decelerate your body into a Stationary Lunge position with your right knee off the ground and your left knee up. Exhale and reach both arms over your head with a slight lean back. Without pausing, drive your right heel into the floor to push yourself up and take a step forward with your left foot. Decelerate your body with your left foot as you move into another Stationary Lunge position.
Active Kneeling Hip/Quad Stretch
From a split squat position, grab your rear ankle with the same side’s hand and pull your ankle towards your butt. Hold the ankle for a mild quad stretch and shift your hips forward for a greater hip stretch for the reps programmed.
Active Lateral Lunge Stretch
Stand with feet wide, hands on your knees, and your feet pointed out about 15 degrees. Lunge side to side by pushing your hips back.