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Grant Caraway

FREE QB/WR Gym Workout

Below we will be giving you a free QB/WR gym workout that you can do! I hope this helps 



Also, if you are a WR or QB and would like 200+ WR & QB drills to do all organized into categories with the exact sets and reps to follow, checkout this link below! ⬇️




Leg Work/ Core work 


Warm Up


30 seconds jumping jacks

30 seconds high knees in place

10 jump squats

10 jumping lunges (alternating 5 each side)

10 side to side lunges (alternating 5 each side)

10 burpees

10 push-ups

30 seconds of sit ups

30 second of bicycle kicks


These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.


SPLIT 1 (Explosiveness)


Single Leg Hang Cleans 5 sets of 6 reps 




Superset with (exercises performed back to back)


Explosive Split Squats On Bench (jump up on 1 leg) 5 sets of 6-8 reps each side 


(instead of just standing straight up you jump up almost like a jump squat)



1 minute 30 seconds rest in between each set 




Jump Squats 5 sets of 8-10 reps 


Superset with


Pistol Squats (weighted) 5 sets of 8-10 reps


(can be done to a bench instead of the floor)



1 minute 30 seconds rest in between sets 









SPLIT 2



Barbell Front Squat Reverse Lunge 5 sets of 8 reps each side 


Superset with 


Dumbbell Bosu Ball Reverse Lunge 5 sets of 10 reps each leg



2 minutes rest in between each set




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