NFL Quarterback in Season Weight Training Program

NFL Arizona Cardinals Matt LEINART'S Quarterback Weight Training Program

Matt Leinart's in-season quarterback workout focus is on maintenance and remaining healthy throughout the season. He used this program in college and it got him the Heisman and a football national championship. Following is the in-season NFL Quarterback workout Leinart uses to stay fresh and fit.

SEASON 3 PREMIERE

HACK SQUAT
o Stand in hack squat machine with shoulders under pads
o Keeping core tight and knees behind toes, lower with control until thighs are parallel to ground
o Drive up into starting position.

DUMBBELL SPLIT SQUAT
o Holding dumbbells at side, assume split-legged position
o Keeping front knee behind front toes, lower into lunge position until back knee almost touches ground
o Drive up into starting position

CABLE CHEST PRESS
o Stand in split-stance in front of cable machine gripping handles at chest level
o With tight core and slight forward lean, drive hands forward until arms are fully extended and hands are together
o Alternate front foot each set

UNDERHAND CABLE FLIES
o In split stance, stand in front of cable machine holding handles with underhand grip at waist level
o With tight core and slight forward lean, drive arms forward and up until hands meet at shoulder level
o Alternate front foot each set

SHOULDER CIRCUIT Complete entire circuit, rest and repeat
1) Trap-Bar Shrugs
o Grasp trap-bar or barbell at hip width
o Keeping arms straight, shrug shoulders upward
2) Lateral Dumbbell Raises
o Raise dumbbells from hips out to side until at shoulder level
3) Single Arm Front Dumbbell Raises
o Raise dumbbell from front of hip forward until at shoulder level
o Lower with control and repeat with other arm
4) Rear Dumbbell Raises
o Bend over with flat back o Raise dumbbells to side until at shoulder level; keep palms facing floor

TRICEP CIRCUIT
1) Single Arm Pushdown
o Grasp handle of tricep pushdown machine o Keeping elbow tight to ribs, drive arm down until straight
o Raise weight with control; repeat with other arm
2) Overhead Tricep Extension
o Sit on bench holding dumbbell or plate overhead with both hands
o Without allowing elbows to splay out, lower weight behind head
o Without changing elbow position, drive up until arms are straight again.

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NFL Quarterback in Season Weight Training Program

SEASON 3 PREMIERE