Dr. Squat - Dr. Fred Hatfield

This was the workout myself and two players I train (Canes DT Mike "Cowboy" Courtier and Knights' SS Dan Flack) did on Friday. We worked in some new exercises, primarily the block walk. The block walk is something I made up by just thinking about common football movements and translating those movements into something that can be replicated in the gym. Ussually we do strongman workouts this time of year, but I used this workout as an alternative due to bad weather on Friday.

3 min jog followed by dynamic stretch routine.

Block Walk 4x3 - You start with a barbell on the floor approx 8 feet in front of a power rack. I looped two canvas wrist wraps around the barbell at shoulder width; so the tails of the wraps were pointing staight up. Then walk up to the bar, as though you were about to do a power clean, but use the wrist wrap tail as grips; using a palms in grip. Then lift the barbell as you are walking forward with and set it on the rack at about shoulder height. Since there were 3 of us working out; while one was lifting, the other 2 stood on the sides of the rack and reset the weight back onto the floor 8 feet away after each rep. Flack and Cowboy got up to 155 x3 on this.

Front Squat - 4x2. I actually like the front squat better than the back squat for football training. When you think about it, in football when you need this kind of strength, the resistance is always loaded in front because you are engaging an opponent.

Standing band resisted abductor/adductor - 2 x10

Single DB single Leg over head press - 3x5. Good stabilization exercise. We used a palms in grip and stood on the opposite foot from the DB.

Barbell Pullover - 3x5
Roman Chair Sit up (weighted) - 3x10