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Warm Up

30 seconds jumping jacks

20 arm circles forward

20arm circles backwards


20sit ups

10jump squats

10 lunges

30seconds of sit ups

30 seconds bicycle kicks

ALSO, if you guys would like a 8 week daily schedule to follow for WRs in the gym AND on the field with over 200+ drills you can do, checkout the link below! We map out exactly what to do and the sets/reps behind each exercise ⬇️⬇️

SPLIT 1Barbell Snatch

5 sets of 6-8 reps (light weight)


 Tempo (control the weight down for 3 seconds, then go up with it for 3 seconds) Dumbbell Bench Press

5 sets of 5 

Superset with

BAND Push Ups 5 sets of 10-12

1 minute 30 seconds rest in between sets SPLIT 2

BARBELL Bicep Curls

5 sets of 8 reps

Supersewt with

DB Tricep Extension 5 sets of 8 reps

Superset with 

DB Hammer Curls

5 sets of 6 reps each side 

1 minute rest in between sets 


DB Reverse Forearm Curls 5 sets of 8 reps

Suowrset with

Barbell Forearm Curls 5 sets of 8 reps1 minute rest in between sets

ALSO, WE ARE TRAVELING TO 15 MORE STATES FOR QB/WR CAMPS! We are coming to San Francisco CA, Orlando FL, The DMV, Charlotte NC, New Orleans LA, Dallas TX, St. Louis MO, Honolulu HI, Boston MA, Cleveland OH, Austin TX, Seattle WA, Newark NJ, Denver CO, & Los Angeles CA…. If you want more info and want to know how you can sign up, checkout the link below! 

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