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Coach Bill Renner

75 Bennett Mountain Trace


Chapel Hill, NC  27516

703-582-6652 cell

brenner404@aol.com

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Quarterback

WeightLifting Workout

Flexibility                                                            Check when completed

Agility Warm-up                                                                    _____

*high knees, shuffle, carioca, backpedal, butt kicks, power skips, sprint

Dynamic Flexibility                                                               _____

*tin soldiers, walking hamstring, knee tuck/quad pull, front lunge, back lunge, spider man

Footwork Workout                                          Check when completed

Agility Ladder                                                                        _____

*1 Foot Runs, 2 Foot Runs, Brake Runs (1 foot to 2 foot), Hop Scotch, Backwards Hop Scotch,Lateral Runs (left and right lead foot), Rabbits Hops, Jump Cuts, Ickey Shuffle, Backward Ickey Shuffle

QB Weight Workout                                         Check when completed

Band Pull Aparts                      1 x 15 reps                              _____ 

Pushups                                    1 x 15 reps                              _____ 

Face Pulls with bands              1 x 12 reps                              _____

Squats                                       1 x 12 reps                              _____ 

Single-Arm Dumbbell Row     1 x 12 each arm                      _____ 

Split Squat Rotational Twist    1 x 12 reps; each leg forward _____ 

Single-Arm Dumbbell Press   1 x 12 each arm                      _____  

Bent-Over Dumbbell Lateral Raise    1 x 12 reps                  _____ 

Dumbbell Deadlift                   1 x 12 reps                              _____ use moderately heavy weight

Back “Y” raises                         1 x 12 reps                              _____ use 8-10 lb dumbbells in each hand

Dumbbell Back Fly                   1 x 12 reps each arm              _____ 

Superman                                 1 x 12 reps                              _____ 

Pushups                                    1 x 15 reps                              _____ 

Lat Pulls                                    1 x 12 reps                              _____ 

Crunches                                  1 x 12 reps                              _____ 

Scap Pulls (seated row)           1 x 12 reps                              _____ 

Lying Straight Leg Lifts           1 x 10 reps                              _____ 

Bent-Over Barbell Rows         1 x 12 reps                              _____ 

 

To see a video of these exercises,

go to www.billrennerfootball.com,

select “Training Videos”,

select, “Quarterback Videos