Wide Receiver Jarvis Landry’s Offseason Workout Routine
DIRECTIONS
Perform the upper body routine on Monday and Thursday, while implementing lower body on Tuesday and Friday. For tempo, the first digit represents the time for the eccentric portion of the lift, the second number is the isometric time and the third is the concentric time.
UPPER BODY
| EXERCISE | SETS | REPS | HOW TO |
|---|---|---|---|
| Barbell Bench Press | 8 | 3 | Performed as a speed bench. Tempo: 11x, x1x |
| Machine Row | 4 | 10 | Perform 10 reps per arm. Tempo: 101 |
| SA Angle Stance Row | 3 | 10 | Grab band attached to a pole with the left hand and angles feet about 45* to the right. Square up the upper part of the body by rotating to the left until chest is facing poll. Perform row with one arm then opposite for right arm. Perform 10 reps per arm. Tempo: x1x |
| Shoulder Complex | 3 | 10 | Perform 30 reps total per move. Put your chest on an incline bench then raise dumbbells up and backward for the rear. Then, standing straight up with no bench for the side raise and front raise. Tempo: 151 |
| JM Press | 3 | 8 | Perform with resistance bands as accommodating resistance. Anchor resistance bands to ground using heavy dumbbells, and loop around each end of the barbell. Tempo: 21x |
LOWER BODY
| EXERCISE | SETS | REPS | HOW TO |
|---|---|---|---|
| Barbell Box Squat | 8 | 3 | Perform with resistance bands as accommodating resistance. Anchor bands to barbell using pegs on a squat rack or heavy dumbbells. Tempo: x1x |
| Glute-Ham Raise | 4 | 5 | Tempo: 20x |
| Single-Leg Back Extension | 4 | 15 | Perform 15 reps per leg. Tempo: 1 |
| Band Hip Flexion | 2 | 15 | The athlete holds onto a poll with both hands, leans forward slightly, brings one leg up with the knee bent at 90* like an acceleration skip, and the ankle locked with the band on top of the foot. Perform 15 reps for each side. Tempo: 101 |
| Band Hip Extension | 2 | 15 | The band is placed on the heel as the athlete moves his straight leg backward. The band needs to be attached in front of athlete so band can be stretched when he moves leg straight back into hip extension. Perform 15 reps for each side. Tempo: 101 |
