Workout Routines

Aaron Rodgers' quarterback workout to build a rock-solid core

Get moving—and performing—like a two-time MVP quarterback with this abs-strengthening full-body blitz.

by
Aaron Rodgers' Hard Core Quarterback Workout Plan
Leon Halip / Getty
Leon Halip / Getty
Duration 45-60
Exercises 3-6
Equipment Yes

Yes, elite athletes like Aaron Rodgers need a strong core to maximize performance on the field. But banging out hundreds of leg raises or holding planks for obscene amounts of time has little crossover if you’re playing a dynamic sport, whether it’s football, a Spartan Race, or a game of tag with your kids.

“When we move, our whole body moves, not just one isolated part,” says Firdose “Dose” Khan, head trainer at Nine Innovations athlete training facility in Houston.

Khan, who currently trains multiple NFL players, including the Houston Texans former QB turned wide receiver Braxton Miller, designed this core-strengthening routine that can help anyone move better, excel at recreational sports, and enhance his performance in the gym.

This circuit routine forgoes iso movements and features only a couple of sets of bilateral work (TRX pushups). Instead, the emphasis is on moves that work one arm or one leg at a time.

“The body works in an X pattern, so it’s important to use unilateral cross-body movements to get the muscles firing properly,” says Khan. “I get a lot of traditionally trained athletes who’ve done very little single-limb work. It’s like having a Ferrari that’s fast but has no brakes, suspension, or steering. So I try to fix that, and make the Ferrari perform like a Ferrari.”

How it works

The workout consists of three different circuits. Perform all rounds of each circuit before moving on to the next series of exercises.

Prior to doing the workout, Khan recommends doing some shoulder prep work consisting of “Y, T, and W” elastic-band raises (two sets of eight reps each).

Aaron Rodgers' Grit-Iron Workout Circuit 1: Shoulders and core focus (do 3 rounds)

Exercise 1.

High Pull You'll need: Barbell How to
High Pull  thumbnail
-- sets
8 per side reps
0 sec. rest
Perform as a single-arm high pull.

Exercise 2.

One-Arm Overhead Press You'll need: Dumbbells How to
exercise image placeholder
-- sets
12 per side reps
0 sec. rest
Perform while holding a banded glute bridge.

Exercise 3A.

Pushup How to
Pushup  thumbnail
-- sets
8 reps
0 sec. rest

Exercise 3B.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
8 each side reps
0 sec. rest
Do each rep immediately after each pushup.

Exercise 4.

Band dislocation How to
Band dislocation  thumbnail
-- sets
6 reps
0 sec. rest

Exercise 5.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
-- sets
8 (each side) reps
As needed. rest
Hold a kettlebell in one hand over your head, alternating sides.

Aaron Rodgers' Grit-Iron Workout Circuit 2: Hamstring and core focus (do 3 rounds)

Exercise 1.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
-- sets
8 per side reps
0 sec. rest
Use a kettlebell.

Exercise 2.

Supine Bent-Knee Hamstring Stretch You'll need: No Equipment How to
Bent Knee Stretch thumbnail
-- sets
6 per side reps
0 sec. rest

Exercise 3.

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
-- sets
30 sec. reps
0 sec. rest

Exercise 4.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
-- sets
10 per side reps
As needed rest

Aaron Rodgers' Grit-Iron Workout Circuit 3: Total-body focus (do 2 rounds)

Exercise 1.

Single-Leg Squat to Bench You'll need: Bench How to
Single-Leg Squat to Bench thumbnail
-- sets
8 per side reps
0 sec. rest

Exercise 2.

Half-Kneeling Single-Arm Dumbbell Curl to Press You'll need: Dumbbells How to
Half-Kneeling Single-Arm Dumbbell Curl to Press thumbnail
-- sets
8 per side reps
0 sec. rest

Exercise 3.

TRX Pushup You'll need: TRX How to
exercise image placeholder
-- sets
30 sec. reps
As needed. rest
Stop three-fourths of the way up on each rep; elevate your feet so your body is around 45 degrees with the floor.
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