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How To Get in NFL Shape

Colts QB and BodyArmor Superdrink guzzler Andrew Luck tells you how to do a touchdown dance on your flab.



Illustrated for Maxim by Remie Geoffroi | Licensed to Alpha Media Group 2013


1. CORE
“Having a strong core is crucial because it links your arms and your legs. Over the years I’ve gotten away from traditional crunches and more into plank series, which work the abs as well as the obliques. Hold each position for 20 to 30 seconds. Rest for 30 seconds between sets of whatever you can handle.”

Variation 1: Do side planks with a leg up in the air, making your body into a star shape.

Variation 2: Get into plank position with your elbows on a bench, alternating your legs up.



Illustrated for Maxim by Remie Geoffroi | Licensed to Alpha Media Group 2013

2. BASE
“You need to have a solid base in terms of your legs and glutes, since the force of your throw comes from your lower body. Alternate between these two exercises—eight to 12 reps each for three to four sets.”

Hex-bar dead lifts: Use hex bars with various weights throughout your routine. You have better form with a hex bar, and it puts less stress on your lower back.

Split squats: Place one foot behind you on a bench and squat while holding dumbbells. Keep good posture and stay in line, not letting your knee go out or in.



Illustrated for Maxim by Remie Geoffroi | Licensed to Alpha Media Group 2013

3. SHOULDERS
“Strong shoulders help with throwing accuracy and distance. Use light weights, around 2.5 pounds, to focus on technique and work your scaps. Alternate between these two exercises, 10 to 12 reps each for three to four sets.”

Dumbbell bench press: Lift and hold at the top for a second or two, then bring the weights down slowly.

YTWL raise: Start on your stomach, locking your shoulder blades back. Pull your arms up into a Y shape, then a T, then a W, and finally an L.


Illustrated for Maxim by Remie Geoffroi | Licensed to Alpha Media Group 2013

4.  Brain
“You always need an outlet outside of your profession. I try to go to as many concerts as I can to get away from football, at least one night a week. Also, I don’t watch that much sports news or read anything about myself. When you have good friends and family who don’t let your head get big, you keep perspective on how lucky you are to be playing this game. Yeah, you take it seriously, but you don’t think too much of yourself when things are going well, and you aren’t too hard on yourself when things are going badly.”


Learn How To Rule In a Hockey Fight, or check out Hot NFL Cheerleaders.

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