After a lot of uncertainty over the summer, football season is well underway, and the NFL’s star players are back on the field doing what they do best. But it comes after a lengthy period of less-than-conventional offseason training; athletes were unable to practice together for a long time due to social distancing guidelines, and many were forced to move their training sessions in-house to minimize risk during the pandemic.
In a recent YouTube video, tight end Rob Gronkowski shared how he began his preparations for his comeback season with his new team, the Tampa Bay Buccaneers, while stuck at home in quarantine. In addition to bulking up considerably, having leaned down following his initial retirement from the NFL, Gronk took up an intense full body workout, with no equipment to hand but a resistance band.
“Let me tell you, don’t doubt the bands until you’ve tried the bands!” He said. Here’s the workout in full:
- 2 sets of 12 x back press
- 2 sets of 15 x banded squat
- 60-second plank
- 60-second low plank
- 2 sets of 10 x shoulder press
- 3 sets of 15 x curls
- 40 x squat lunge
Gronk recruits his mom into the workout to hold the band during the squat lunge, but otherwise, these are all banded and bodyweight exercises that can be done solo. Gronk said the whole workout only takes around 12 minutes, on top of a run.
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Of course, Gronk also kept himself in shape during lockdown by leading intense virtual workouts on social media in which he put fans through their paces. He also teamed up with Grand Slam champion Venus Williams on an Instagram Live workout, where the two athletes showed their resourcefulness when faced with a lack of gym equipment—by using their respective trophies as weights.
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