Like A Hawk – Russell Wilson

Like A Hawk – Russell Wilson

Build all-pro muscle by training like one of the most dynamic quarterbacks in the National Football League. Wilson lifts weights four days per week. Sessions are split up into two speed days and two strength days.

Directions – Perform each workout (Day 1, 2, 3, and 4) once per week, resting a day between each session. Complete all sets for one exercise before going on to the next.

Day 1:

  • Medicine Ball Snatch – 3 sets of 5 reps
  • Medicine Ball Jerk – 3 sets of 5 reps
  • Hex Bar Clean – 3 sets of 5 reps
  • Single Leg Squat – 3 sets of 5 reps (on each leg)
  • Suspended Row – 4 sets of 8 reps
  • Cable Curl – 2 sets of 8 reps

Day 2:

  • Front Squat – 3 sets of 8 reps
  • Singe Leg Romanian Dead Lift – 3 sets of 5 reps (on each side)
  • Dumbbell I Y T – 2 sets of 8 reps (each direction)
  • Band Pull Apart – 3 sets of 25 reps
  • Overhead Cable Triceps Extension – 3 sets of 8 reps
  • Swiss Ball Stability Hold – 3 sets of 30 seconds

Day 3:

  • Dumbbell Hang Snatch – 3 sets of 3 reps (on each side)
  • Hex Bar Clean – 3 sets of 5 reps
  • Step Up – 3 sets of 5 reps (on each side)
  • Towel Pull Down – 2 sets of 8 reps
  • Cable Lawnmower Row – 2 sets of 8 reps (on each side)
  • SCAP Push Up – 3 sets of 8 reps
  • Band Curl – 2 sets

Day 4:

  • Squat – 4 sets of 5 reps
  • Staggered Romanian Dead Lift – 3 sets of 5 reps (on each side)
  • Incline Alternating Press – 3 sets of 8 reps (on each side)
  • Push Up Complex – 2 setsseattle-seahawks-quarterback-russell-wilson
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