Quarterback Workouts

Throwing a Football

Movement	Primary Muscles Used	Exercise	Focus Placement	External Cue
Throwing a Football	Pectoralis Major	Push-Ups	On the chest, over the pecs	Explode through your chest.
	Deltoids (Anterior)	Shoulder Press	On the front of the shoulder	Drive your shoulder forward.
	Triceps Brachii	Tricep Dips	On the back of the upper arm	Extend your arm fully.
	Core Muscles (Obliques)	Russian Twists	On the sides of the abdomen	Rotate your torso sharply.
	Latissimus Dorsi	Lat Pulldowns	On the upper back	Pull your elbow back hard.
	Forearm Muscles	Wrist Curls	On the forearm, near the elbow	Snap your throw with your wrist.

Running with the Ball

Movement	Primary Muscles Used	Exercise	Focus Placement	External Cue
Running with the Ball	Quadriceps	Squats	On the front of the thighs	Drive your knees up.
	Hamstrings	Deadlifts	On the back of the thighs	Push off through your heels.
	Gluteus Maximus	Glute Bridges	On the buttocks	Extend your hips fully.
	Calves (Gastrocnemius)	Calf Raises	On the calves	Push off through your toes.
	Core Muscles (Abs)	Planks	On the abdomen	Keep your core tight.
	Forearm Muscles	Farmers Walks	On the forearm, near the wrist	Grip the ball tightly.

Dodging Defenders

Movement	Primary Muscles Used	Exercise	Focus Placement	External Cue
Dodging Defenders	Quadriceps	Lunges	On the front of the thighs	Stay low and quick.
	Hamstrings	Leg Curls	On the back of the thighs	Use explosive movements.
	Gluteus Medius	Side Leg Raises	On the sides of the hips	Stay balanced.
	Core Muscles (Obliques)	Side Planks	On the sides of the abdomen	Keep your torso stable.
	Calves (Soleus)	Seated Calf Raises	On the lower calves	Stay on the balls of your feet.
	Forearm Muscles	Wrist Flexion/Extension	On the forearm, near the wrist	Maintain a strong grip.

Taking a Hit

Movement	Primary Muscles Used	Exercise	Focus Placement	External Cue
Taking a Hit	Trapezius	Shrugs	On the upper back, near the neck	Brace for impact.
	Core Muscles (Abs)	Ab Rollouts	On the abdomen	Tighten your core.
	Deltoids (All Heads)	Lateral Raises	On the shoulders	Keep your shoulders strong.
	Gluteus Maximus	Hip Thrusts	On the buttocks	Stay grounded.
	Quadriceps	Step-Ups	On the front of the thighs	Brace your legs.
	Neck Muscles	Neck Extensions	On the back of the neck	Keep your head steady.