Quarterback Sack Crunches
Targets: core
When your quarterback gets sacked, lie on your back with your knees bent, feet flat on the floor, hip-width apart and hands behind your head. Tilt your chin slightly, leaving a few inches of space between your chin and your chest Curl up and forward so that your head, neck, and shoulder blades lift off the floor, Hold for 2 seconds at the top of the movement and then lower slowly back down. Repeat 15 times.
Targets: core
When your quarterback gets sacked, lie on your back with your knees bent, feet flat on the floor, hip-width apart and hands behind your head. Tilt your chin slightly, leaving a few inches of space between your chin and your chest Curl up and forward so that your head, neck, and shoulder blades lift off the floor, Hold for 2 seconds at the top of the movement and then lower slowly back down. Repeat 15 times.
Field Goal Lunge
Targets: glutes, hamstrings, quadriceps
When your team kicks one through the yellow uprights for 3 points, get into a wide lunge stance. Start with your right leg forward and your left leg back. Drop down into a lunge and hold at the bottom for three seconds. Perform 10 lunges (5 each leg) with a 3-second hold per side.
Targets: glutes, hamstrings, quadriceps
When your team kicks one through the yellow uprights for 3 points, get into a wide lunge stance. Start with your right leg forward and your left leg back. Drop down into a lunge and hold at the bottom for three seconds. Perform 10 lunges (5 each leg) with a 3-second hold per side.
First Down High Knees
Targets: lower body, core; provides cardio
When your team breaks 10 yards for a first down, do high knees for 5 seconds.
Be sure to pump your arms on each side and bring your knees up to your chest as fast as possible. Hold your hands up over head during this move to really get your heart rate going.
Targets: lower body, core; provides cardio
When your team breaks 10 yards for a first down, do high knees for 5 seconds.
Be sure to pump your arms on each side and bring your knees up to your chest as fast as possible. Hold your hands up over head during this move to really get your heart rate going.
Fumble Push-Ups
Targets: core, shoulders, arms
When your team has butter hands and fumbles the football, drop down to plank position on your hands and feet. Begin to bend your elbows keeping your body in a solid, straight line. Lower yourself down until your chest is about an inch or two from the ground and then slowly push yourself back up to the starting position. Repeat 10 times.
Targets: core, shoulders, arms
When your team has butter hands and fumbles the football, drop down to plank position on your hands and feet. Begin to bend your elbows keeping your body in a solid, straight line. Lower yourself down until your chest is about an inch or two from the ground and then slowly push yourself back up to the starting position. Repeat 10 times.
Penalty Planks
Targets: core, shoulders (also helps stability)
When the yellow flag is thrown against your team, drop down to the floor and hold your body up into a plank position on your hands or elbows and feet. For proper form, place your hands directly underneath your shoulders. Keep your midsection tight and hold for 45 seconds. (To make this move easier, you can drop down to your hands and knees.)
Targets: core, shoulders (also helps stability)
When the yellow flag is thrown against your team, drop down to the floor and hold your body up into a plank position on your hands or elbows and feet. For proper form, place your hands directly underneath your shoulders. Keep your midsection tight and hold for 45 seconds. (To make this move easier, you can drop down to your hands and knees.)
Celebration Touchdown Dance
Targets: cardio
When your teams scores a touchdown, get up and celebrate those 7 points with your best touchdown dance!
Targets: cardio
When your teams scores a touchdown, get up and celebrate those 7 points with your best touchdown dance!
