Dr. Squat - Dr. Fred Hatfield

A new experiment from yesterday's workout; the snatch walk. It is just as it sounds, you do a barbell snatch and then walk 10 yards while stabilizing the weight overhead. I liked this exercise as it was, but I think it could be improved by walking a slalom course, requiring additional stabilization, rather than in a straight line.

Snatch Walk - 4x2

Backward/Forwards Truck Tire Drag - 4 x 40yds. Each set starts with a 20 yd backwards pull and then immediately a 20yds forward pull. I use an old large truck tire (170 pounds) with a 3/8 inch chain tied around it and use some triceps ropes as a grip; you can easily stack plates and car tires on top of the truck tire for additional resistance. I got up to a car tire and two 45 pound plates in top of the truck tire in this workout. The backwards pull is probably the best quad workout you can do and it hits all parts of the back, biceps, and works grip strength . . .a great ACL prehab exercise. In the forwards pull I like holding the triceps rope in an overhead position, that way you work the shoulders and triceps in addition to grip strength, abdominals and all of the lower body. I'm not a big fan of using a harness for pulling, as you loose a lot of the upper body work you do when holding onto some kind of grip.

Standing Abductor/adductor - 2x20. One of my favorite unilateral lower body movements; great for balance and lower body stabilization strength. These are performed with band resistance, but you could do them on a low pulley machine as well. The key is not holding on to anything for balance so the only contact with the ground is the single foot that is not in movement.

Single DB single Leg Overhead Press - 3x5. Use a palms in grip and stand on the opposite foot from the DB.

Chin Up - 3x5 - Good simple vertical pull. Be sure to have a equal ammounts of pulling as there is pressing in each workout.

Hay Baler - 3x10

Aaron Beineke,Defensive Coordinator/LB & Inverts Coach/S&C Coordinator
Northeast Knights - http://www.neknightsfootball.com/
"Hardest working coach in semi pro football"
aaronbeineke@hotmail.com