Aaron Rodgers Workout
The Aaron Rodgers workout is the brainchild of fitness coach Todd Durkin in San Diego, CA. Durkin is famous for the Impact Workout, making famous quarterbacks including Aaron Rodgers puke, and the “Do or Do not, There is No Try” slogan posted throughout his gym. Todd Durkin is quickly becoming known as the quarterback guru, that many NFL quarterbacks, including Aaron Rodgers, are flocking to as seen in this video below:Rodgers chose Todd Durkin because Durkin is known for developing quarterback’s foot quickness, which is so important for quarterbacks as they don’t get hit if their feet are fast enough. Throughout the season, you may notice announcers talk about how fleet of foot Aaron Rodgers has become. He was not born that way, it took a lot of work. Todd Durkin is the one to thank for making Aaron Rodgers workout focused on footwork and core body exercises.
Aaron Rodgers Workout Routine
Dynamic Warmup
Each day, you want to start with a dynamic warmup. Todd Durkin says that:
A warmup should not be easy. Don’t think that 5 minutes on a treadmill is enough.
Instead, Todd Durkin uses these warmups:
- Body Weight Squats (15 reps)
- Side Lunges (10 reps for each leg)
- Reverse lunge with overhead reach (10 reps for each leg)
- Joint Stretches, i.e. balance exercises, body weight lifts, foam rollers and ropes.
Monday Workout = Upper Body
- Kettlebell Bench Press
- Kettlebell Flys
- Kettlebell Pushups
- Kettlebell Burpee with Shrug
- Kettlebell Half-Getups
- Superband Band Splitters
- Superband Overhead Triceps Extension
- Superband Hammer Curl
- Weighted Pull-Ups
- Weighted Dips
Tuesday = Lower Body
- Barbell Squat
- Kettlebell Straight-Leg Deadlifts
- Kettlebell Single-Leg RDL
- Superband Split Squat
- Hamstring Curls
- Leg Extensions
- Superband Lateral Walks
- TRX Sled Drags
- Bosu Ball Bulgarian Lunge Hop
Wednesday = Abs & TRX Workout
TRX Quarterback Workout:
- I’s, Y’s, and T’s (3-5 circuits) works the backside shoulder
- TRX Reverse Flys (reverse, so use one arm high, one arm low)
- Low Row Shortened Position
- Sprinter’s Start with a Hop
- Power Pulls
- Suspended Incline Press
Ab exercises:
- Hover Plank
- Side Plank
- Split Squat Superband Rotations
- Superband Chops
- Bicycle Crunches
- Oblique Crunches
Thursday Workout = Upper Body
- Kettlebell Bench Press
- Kettlebell Flys
- Kettlebell Pushups
- Kettlebell Burpee with Shrug
- Kettlebell Half-Getups
- Superband Band Splitters
- Superband Overhead Triceps Extension
- Superband Hammer Curl
- Weighted Pull-Ups
- Weighted Dips
Friday Workout = Lower Body
- Barbell Squat
- Kettlebell Straight-Leg Deadlifts
- Kettlebell Single-Leg RDL
- Superband Split Squat
- Hamstring Curls
- Leg Extensions
- Superband Lateral Walks
- TRX Sled Drags
- Bosu Ball Bulgarian Lunge Hop
Saturday Workout = Abs & TRX Workout
TRX Quarterback Workout:
- I’s, Y’s, and T’s (3-5 circuits) works the backside shoulder
- TRX Reverse Flys (reverse, so use one arm high, one arm low)
- Low Row Shortened Position
- Sprinter’s Start with a Hop
- Power Pulls
- Suspended Incline Press
Ab exercises:
- Hover Plank
- Side Plank
- Split Squat Superband Rotations
- Superband Chops
- Bicycle Crunches
- Oblique Crunches
Although Aaron Rodgers workout may help him develop the traditional “mirror muscles” that we all notice quickly, Durkin puts a unique focus on the back side of his muscles, especially the shoulder muscles for quarterbacks. There is also an added emphasis on the core for the Aaron Rodgers workout, to generate strength and power. It is shown that sixty percent of a quarterbacks throwing motion is based on how strong their core muscles are.
To get more details on Aaron Rodger’s workouts with Todd Durkin, check out Durkin’s how-to guide:
Interested in learning more? Get the The Impact Body Plan: Build New Muscle, Flatten Your Belly (on Amazon).
In order to develop a strong core, the Aaron Rodgers workout uses a lot of resistance training, kettle bells, super-bands, and BOSU equipment. A routine chock full of resistance training also allows Aaron Rodgers to focus on both sides of his shoulder. The front side of the shoulder is the easiest to workout, but the backside needs eccentric movements to get a full workout. Eccentric routines involve a movement that is as hard to in one direction, as it is to move in the opposing direction. The Aaron Rodgers workout also uses yoga and Pilates to develop the core muscle group that quarterbacks in particular, and all athletes in general, rely on for burst movements.
Most importantly, Aaron Rodgers workout during the off-season includes his brother, Jordan, who is also a quarterback. They seem to take the tension out of working out, simply by being together. It’s important to stick to trainer Todd Durkin’s advice:
Tempo can make the difference between adding more muscle and losing fat, and seeing no changes at all. Focus on limiting your rest to only 30 to 60 seconds, even when you’re using heavier weights. The result: You’ll develop your body like never before.
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Interested in learning more about Aaron Rodgers quarterback workout? Get his trainer’s book, The Impact Body Plan: Build New Muscle, Flatten Your Belly (on Amazon).
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I am a 14 year old QB, I am 6″1 and 160 lbs. what would be a good lifting workout for me.
At 14, your growth plates are probably still settling in. This means you don’t want to go too heavy. Wait until you’re 15-16 to start strength training. Instead, stick to bodyweight routines, or what your high school coach advises. Also, you can check out the Russell Wilson Workout if you think you’re ready.
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How many reps and sets of the exercises should be done?