You know the scene: your man took off on Saturday morning, pumped and ready to kick some butt on the field. He couldn’t wait to try out some new gear and impress his friends with some “killer” moves. He came back limping and bruised.
Nick Tumminello, CPT, owner of Performance University in Baltimore, Md., offers these three easy exercises to keep the man in your life strong and limber. Instead of static stretching before playing a game, tell your man to do one round of each of these before hitting the field and “they’ll be ready to rumble,” says Tumminello. As a workout though, perform the following exercise as a circuit, with 20 reps of each for three rounds, one after another. Do it for time—see how fast you can get through it—and rest as needed while keeping good form.
Works lower body and hips: 15 to 20 reps
Hold your hands out in front of you (this creates a counterbalance allowing you to get a deeper and straighter squat).
Turn your toes out slightly, at a 15-degree angle, and plant your feet slightly wider than shoulder-width apart.
Bend your knees and drop down into a squat. Keep your heels flat. Try to go as deep as you possibly can, while using your hip muscles to drive your knees outward.
Upper body mobility and strength, core strength: 6 reps per side
Perform a pushup.
Return to the starting position, roll to one side onto the outside of your foot while keeping one hand on the ground.
Lift your other arm into the air while trying to make your body into a perfect “T.”
Feel the stretching in your chest by making sure your outstretched arm is slightly behind you.
Repeat the exercise on the other side of your body.
* If you can’t do a pushup, leave it out and just do the T-Roll
Single Leg Reac h and Touch:
Flexibility of hamstrings, enhances balance: 10 to 20 reps per side
Balance on your right leg and raise your left hand up like you are doing the pledge of allegiance.
Bend down at the hips, knees, and ankles. Bring your hand down, touch your right toe, then come back up to resume the pledge-of-allegiance position and stand tall.
Do all reps on one side before switching to the other side, and try not to put the non-weight bearing foot down throughout the exercise.