(heavy thumping beat)
- Tom and I have actually been training together
for the past 15 years.
So the workout we're gonna do today is based
on Tom's in-season workout, just to kinda keep up
with his foundational program.
Things that we've done in the off-season
to make sure we can maintain them
during the course of the season.
So we're gonna run through nine exercises today
that are gonna cover the full body.
And here we go.
(upbeat rock music)
So before each of our exercises what we typically
do with Tom is we will just do an active warmup.
It'll just be a quick little banded run
just so we can stimulate the nervous system.
So we're gonna do here is we're gonna get these heavy bands
and we're gonna cross them over
so it's going to form an X over your chest.
And then we're gonna step out just enough
to get a little bit of resistance.
And then we're gonna go quick feet, quick hands.
And so we'll typically do this until he just feels warm,
slightly exhausted, and then we'll go ahead
and ride into our nine exercises that we do.
(heavy thumping beat)
So this exercise is standing rows,
and what we're gonna do is we're gonna take
our handled loop bands and we're gonna
attach them chest-high to our band spine here.
And for those of you that don't have a band spine
that's attached to a garage or whatever,
you can use a door band spine.
And what you wanna do is make sure again
that it's chest-high.
We're gonna get into our correct position here.
So again make sure that our spine is straight,
knees are bent,
tight core, tight glutes,
and we're gonna simply bring these back.
We wanna make sure that our elbows are tight
to our body as we do these rows.
And what this exercise is gonna do,
it's gonna engage back muscles,
gonna engage posterior delt muscles,
and work at helping to strengthen this upper body.
Again, the importance of this is to make sure
you're always maintaining good core stability
so the force of the band doesn't push you going forward.
(rhythmic drum beat)
So this exercise is our resisted band pushup
and we do this so that we can isolate
pec major and minor, the delts, and the core.
So what you're gonna do is you're gonna start
with the band around the mid-back.
You're gonna anchor it to your thumbs, just like this,
and you're gonna get down into a plank type of position.
And we're gonna go down,
and we're gonna extend right back up.
And the idea behind this movement is
to be able to do it at the speed of sport.
So it needs to be a functional movement,
which is a lot of the things that we do here.
Everything is based on functional stability
and functional strength.
And during the season for Tom it's one set, max reps.
So we will take this exercise to complete muscle fatigue
and we'll do it one time.
(upbeat rock music)
So this exercise is called core rotations.
What we do is we take another handled band,
we attach it mid-trunk to the spine.
We're gonna use one handle here.
And what you're gonna do is
you're gonna face the spine sideways.
Come out enough just to give it enough resistance.
Wanna again make sure you get in your athletic form.
Feet shoulder-width apart, knees are slightly bent,
core is engaged, now bring your arms straight out.
And to begin this exercise you're gonna start with
rotation towards the band spine.
And keeping your arms straight you're gonna rotate
about 180 degrees to the opposite side.
And you wanna make sure that as you do this you're looking
to only rotate your upper torso.
You don't wanna rotate your mid-torso here.
Just wanna make sure you're getting good shoulder rotation,
engaging core, and making sure
that we're staying nice and stable.
And then of course it's important to remember
that we wanna do opposite sides.
So we would have you turn around and make sure that you do
the opposite sides to keep things equal.
And this exercise is important in Tom's workout
because as a quarterback what he's looking to do
is generate enough ground force to turn into torque.
And so this helps us translate ground force into torque
to be able to get more velocity on his throws.
(rhythmic drum beat)
So for this exercise
Christian's gonna demonstrate our deadlift.
So what we're gonna do is we're gonna put
the band flat on the floor.
You're gonna step on the band.
You're gonna keep your feet about shoulder-width apart.
You're gonna grab with your hands,
you're gonna grab the ends of the band.
You wanna make sure that you're sitting back,
that you're sitting into your hips,
that your knees are slightly bent.
We wanna make sure that your knees never go over your toes
and that your nose doesn't go over your toes.
Up and down.
And again as a reminder, we just wanna make sure
that you understand that we're engaging
glutes, hamstrings, quadriceps through this exercise.
The reason why this is so important is because really,
for an aging quarterback or any aging athlete,
we wanna make sure that his legs stay
really nice and strong.
So this next exercise that we're gonna
be demonstrating is the bicep curl.
And for this exercise you need to put the band on the floor.
You're going to step in the band.
Make sure your feet are shoulder-width apart.
Knees are gonna be slightly bent.
Grab the band with your hands at about waist-level,
and then we're gonna proceed into a bicep curl.
And while you're doing this exercise you wanna make sure
that the body doesn't sway back and forth.
You wanna make sure you keep your core engaged
and your glutes engaged so you maintain core stability here.
(intense clapping beat)
So the next exercise that we're gonna demonstrate
is the tricep extension exercise.
So you're gonna start with again the band on the floor.
You're gonna step in the band.
Again, feet are gonna be shoulder-width apart.
Knees are gonna be slightly bent.
You're gonna bring the band up, extend it over your head.
And now with your abs engaged, your glutes engaged,
go ahead and bring your arms back
and back up into an extension.
Again, it's very important
to maintain feet shoulder-width apart.
Your abs are always going to be engaged,
glutes are engaged, knees are slightly bent,
so as you get into the tricep extension
the force of the band doesn't pull you forward or backward.
(intense guitar music)
This exercise is the deceleration lunge.
And so with this exercise you want to get
a continuous loop band, put it in a carabiner,
and we're gonna attach it right around hip high.
You're gonna take this band.
You're gonna put it around your waist,
and you're gonna step back until you give the band
just enough resistance so that you're starting
to feel it pull you forward a little bit.
And then you're gonna start with your right leg,
and you're gonna get into a lunge forward.
And as you get into that lunge you wanna make sure
that you control the deceleration of the lunge,
so you've got to activate your core
to help control that movement.
You wanna make sure that your back knee barely touches.
Forms a 90 degree angle as you come back
and you pop right back up.
Again, make sure that we are straight,
have a straight spine and our back is flat,
and we're not bending forward.
And again as with all of our other exercises
it's one set, max reps.
(intense guitar music)
So this next exercise
Christian is gonna demonstrate the shoulder press.
So for the shoulder press again,
we're gonna put the band on the ground.
Bring your hands up to shoulder-width here.
So we wanna make sure his core is nice and engaged,
glutes are engaged, knees are slightly bent.
And we're gonna raise the arms straight up overhead
and right back down.
And again we want to do this at the speed of sport.
We wanna stay functional and we wanna make sure
it's one set, max reps.
So again go to complete muscle fatigue.
So for this exercise we're gonna do the X band squat
and we can do it two ways.
One, which is the way Tom does it,
is we will put one band around your knees.
So Christian go ahead and demonstrate
putting the band around your knees.
Then you're gonna take these bands.
You're gonna put one on one foot,
cross over to the opposite shoulder.
Take this band, cross it to the opposite shoulder
creating an X in the band.
And what we're gonna wanna do here with this exercise
again is we're gonna wanna make sure
that your knees never go over your toes
and that your nose doesn't go over your toes.
This exercise is meant to strengthen
quads, hamstrings, and glutes.
And as with all of our other exercises
you'll wanna make sure that your core always stays
nice and engaged. So what you're gonna do is--
Christian go ahead and get into your form.
And you go down and right back up.
So you'll notice here that this band around his knees
is put there so that we can create a little bit more
glute stabilization and glute activation.
(upbeat music)
So at the beginning and end of all our workout sessions
we always do pliability work.
These are important to do pre and post.
One, it stimulates the nervous system
and it activates good blood flow to the soft tissues
and it gets them ready for the workout.
And then doing it after the workout
obviously then helps flush out some of the lactic acid
that's going to be accumulated as a result of your workout.
So before we do any of our exercises we'll take
a few minutes and we'll use our
vibrating pliability roller here
and we'll start with our calves.
And we'll do some rotation there.
Christian's gonna demonstrate how we kinda get both
lateral, medial aspects of the calf.
So we kinda get all of that.
Then we're gonna go right up into the hamstring.
And what's nice about the vibrating aspect
of these rollers is that what it's actually doing
is it's stimulating nervous systems.
So we're getting a great nervous system response
to the aspect of the tension of the rolling.
So we feel that through this, through
the nervous system stimulation, we can make sure
that we can create more sustainability
through our pliability treatments.
So there you have it.
This is Tom Brady's in-season workout.
(energetic rock music)