TOTAL-BODY WORKOUT

FOOTBALL MUSCLE!


Photography by Keith Munyan

Training for Strength & Flexibility

For men who seek to improve their strength and flexibility, a football-oriented training program works great. This strength and stretch program combines resistance training (strength) with muscle-lengthening movements (stretch). Gridiron athletes need the muscle power to win collisions, and also must have great flexibility to avoid injuries. Requiring only a set of dumbbells, this session works all the major muscle groups, first with a simple weight exercise, then with a stretch. It’s fast and effective. If you’re not lifting weights presently, use light dumbbells. You should be able to do the last repetition with the same perfect form as the first. The stretches should never be painful. The point is to improve over time.

 

 

 

THIGHS
(STRETCH)


Stand facing a stationary object and grasp it with the left hand for support. Bend the right leg, raise the foot and grasp it with the right hand, then proceed to pull the heel to the buttock. Hold the stretch for 10 seconds, then release and next perform with the left hand pulling the left foot in.

THIGHS
(STRENGTH)


Stand erect grasping dumbbells palms in at sides. Keeping the head up and back straight, proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Pause, then step back to starting position.

Perform the next repetition with the left leg, completing 10 alternating repetitions with each leg.

BACK
(STRETCH)

Stand erect with hands on hips. Keeping the back and legs straight, proceed to flex forward and slide hands down to knees. Hold for 10 seconds, then relax.


BACK
(STRENGTH)

With dumbbells at your feet, bend forward, with knees slightly bent, grasp the weights and raise them inches off the floor. This is the starting position. Keeping the back straight and head up, proceed to pull the dumbbells up to the sides of the chest. Pause, then lower to starting position.

Perform 10 repetitions.

TRICEPS
(STRETCH)

Raise the right arm overhead, then bend the elbow and place your right palm on your back. Grasp the right elbow with the left hand and push slightly. Hold for 10 seconds, then stretch the left triceps with the right hand pushing.

TRICEPS
(STRENGTH)

Stand grasping a dumbbell overhead with both hands. Keeping the upper arms stationary, proceed to lower the weight behind the head. Pause, then return to starting position.

Perform 10 repetitions.

CHEST
(STRETCH)

Assume a push-up position with arms wide. Slowly lower until your chest almost
touches the floor. Hold for 10 seconds, then relax.

CHEST
(STRENGTH)

Lie on your back on a flat bench grasping dumbbells palms in at chest level. Proceed to press them up to arms’ length. Pause, then lower to starting position.

Perform 10 repetitions.

FOREARMS
(STRETCH)

Kneel on the floor with arms straight and fingers pointing back. Proceed to lean forward slightly. Hold for 10 seconds, then relax.

FOREARMS
(STRENGTH)

Sit grasping dumbbells palms up, with wrists over knees and forearms on thighs. Beginning with wrists bent down, proceed to curl them up. Pause, then lower to starting position.

Perform 10 repetitions.

SHOULDERS
(STRETCH)

Stand with arms overhead. Cross one wrist over the other, then turn hands so palms face each other. Hold for 10 seconds, then relax.

SHOULDERS
(STRENGTH)

Stand grasping dumbbells palms in above shoulders. Proceed to press them up to arms’ length. Pause, then lower to starting position. Perform 10 repetitions.

BICEPS
(STRETCH)

Sit or stand with the right arm flexed 90 degrees, forearm on a table or other flat object. Grasp the wrist with the left hand, then flex the biceps as the left hand provides resistance. Hold for 10 seconds, then stretch the left biceps with the right hand resisting.

BICEPS
(STRENGTH)

Stand grasping dumbbells at sides. Keeping the upper arms stationary, proceed to curl the weights up. Pause, then lower to starting position.

Perform 10 repetitions.

CALVES
(STRETCH)

Stand with a stationary object a few feet in front of you. Proceed to lean forward and place arms on it, keeping the feet flat on the floor. Hold for 10 seconds, then relax.

CALVES
(STRENGTH)


Stand with the right foot’s toes on a weight plate and the left foot behind the right knee. Grasping something for support, proceed to rise up on the right foot’s toes as high as possible. Pause, then lower to starting position.

Perform 10 repetitions, then switch leg positions for another set.