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This sport-specific workout was developed by Doug Balzarini for a quarterback utilizing the Gravity Training System (GTS). His primary goals are to improve his core and shoulder stabilization as well as his overall muscular endurance. This workout will last 45-60 minutes and should be preceded by a 10 minute warm-up with foam rolling and followed by 10 minutes of stretching. The workout calls for three exercises on the GTS machine followed by 4-5 minutes of speed, agility and quickness drills to increase heart rate and foot speed. He will perform 2-3 sets of this off-season program twice a week for 4 weeks.
Exercise Level Reps Pin
Warm up Cardio Pull 8 75 2
~8 minutes Incline Ab Crunch/Squat 8 20 n/a Squat Series (bilateral/unilateral) 8 20 n/a Plyometric Squat Series (bilateral/unilateral) 8 20 n/a
4-5 minutes SAQ: Ladder Drills
~8 minutes Kneeling Upright Row 5 15 2 Kneeling External Shoulder Rotation 5 15 2 Cross-Body Raise with Trunk Extension 5 15 2
4-5 minutes SAQ: Cone Drills
~8 minutes Pullover Crunch - add cross body 4 15 2 Lying Leg Lift 4 15 n/a Seated Torso Rotations 4 15 2
4-5 minutes SAQ: Resistance Tubing Runs
~8 minutes Overhead Plyo Shoulder Presses 5 15 n/a Prone Jack Knife 5 15 n/a Decline Push up 5 15 n/a
4-5 minutes SAQ: Directional Runs |
