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Russell Wilson's Football Workout

Like a hawk Russell Wilson is making a play to build on one of the best rookie seasons in NFL history. Follow his game-changing workout to build a gridiron body of your own.

Day 1:

1. Med Ball Snatch

Sets: 3

Reps: 5

Hold a medicine ball at arm’s length in front of your thighs and stand with feet shoulder-width apart. Squat down to just above parallel and then jump. Explosively throw the ball straight overhead. When it lands, pick it up and begin the next rep.

2. Med Ball Jerk


Sets: 3

Reps: 5

Perform as you did the med ball snatch but hold the ball at chest level.

3. Hex-Bar Clean


Sets: 3

Reps: 5

Use a hex bar (also called a trap bar). Stand with feet hip-width apart and bend down to grasp the handles with your lower back flat. Drive your heels into the floor as you extend your hips to stand up explosively. You should come up with enough speed that you rise onto the balls of your feet and shrug your shoulders at the top of the movement.

4. Single-Leg Squat


Sets: 3

Reps: 5 (each side)

Raise one leg straight out in front of you and squat down on the other one as deeply as possible. If you have trouble balancing, you can hold on to a power rack for support or squat down onto a box or bench.

5. Suspended Row


Sets: 4

Reps: 8

Attach a suspension trainer to a sturdy overhead object such as a power rack and grasp a handle in each hand. Walk your body back with legs straight until your torso is 45 degrees to the floor or lower. Squeeze your shoulder blades together and row your body to the handles. Decrease your body angle to make the exercise harder; increase it to make it easier.

6. Cable Curl

Sets: 2

Reps: 8

Attach a curl bar to the low pulley of a cable station and hold it at arm’s length but with a slight bend in your elbows. Make sure there’s tension on the cable. Curl the handle.

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