Tom Brady’s Full-Body Workout Explained By His Trainer | Train Like a Celebrity | Men’s Health


(heavy thumping beat) – Tom and I have actually
been training together for the past 15 years. So the workout we’re
gonna do today is based on Tom’s in-season workout,
just to kinda keep up with his foundational program. Things that we’ve done in the off-season to make sure we can maintain them during the course of the season. So we’re gonna run through
nine exercises today that are gonna cover the full body. And here we go. (upbeat rock music) So before each of our
exercises what we typically do with Tom is we will
just do an active warmup. It’ll just be a quick little banded run just so we can stimulate
the nervous system. So we’re gonna do here is we’re
gonna get these heavy bands and we’re gonna cross them over so it’s going to form
an X over your chest. And then we’re gonna step out just enough to get a little bit of resistance. And then we’re gonna go
quick feet, quick hands. And so we’ll typically do
this until he just feels warm, slightly exhausted,
and then we’ll go ahead and ride into our nine
exercises that we do. (heavy thumping beat) So this exercise is standing rows, and what we’re gonna
do is we’re gonna take our handled loop bands and we’re gonna attach them chest-high
to our band spine here. And for those of you that
don’t have a band spine that’s attached to a garage or whatever, you can use a door band spine. And what you wanna do is make sure again that it’s chest-high. We’re gonna get into our
correct position here. So again make sure that
our spine is straight, knees are bent, tight core, tight glutes, and we’re gonna simply bring these back. We wanna make sure that
our elbows are tight to our body as we do these rows. And what this exercise is gonna do, it’s gonna engage back muscles, gonna engage posterior delt muscles, and work at helping to
strengthen this upper body. Again, the importance
of this is to make sure you’re always maintaining
good core stability so the force of the band
doesn’t push you going forward. (rhythmic drum beat) So this exercise is our
resisted band pushup and we do this so that we can isolate pec major and minor,
the delts, and the core. So what you’re gonna do
is you’re gonna start with the band around the mid-back. You’re gonna anchor it to
your thumbs, just like this, and you’re gonna get down
into a plank type of position. And we’re gonna go down, and we’re gonna extend right back up. And the idea behind this movement is to be able to do it at the speed of sport. So it needs to be a functional movement, which is a lot of the
things that we do here. Everything is based on
functional stability and functional strength. And during the season for
Tom it’s one set, max reps. So we will take this exercise
to complete muscle fatigue and we’ll do it one time. (upbeat rock music) So this exercise is called core rotations. What we do is we take
another handled band, we attach it mid-trunk to the spine. We’re gonna use one handle here. And what you’re gonna do is you’re gonna face the spine sideways. Come out enough just to
give it enough resistance. Wanna again make sure you
get in your athletic form. Feet shoulder-width apart,
knees are slightly bent, core is engaged, now bring
your arms straight out. And to begin this exercise
you’re gonna start with rotation towards the band spine. And keeping your arms
straight you’re gonna rotate about 180 degrees to the opposite side. And you wanna make sure that
as you do this you’re looking to only rotate your upper torso. You don’t wanna rotate
your mid-torso here. Just wanna make sure you’re
getting good shoulder rotation, engaging core, and making sure that we’re staying nice and stable. And then of course it’s
important to remember that we wanna do opposite sides. So we would have you turn
around and make sure that you do the opposite sides to keep things equal. And this exercise is
important in Tom’s workout because as a quarterback
what he’s looking to do is generate enough ground
force to turn into torque. And so this helps us translate
ground force into torque to be able to get more
velocity on his throws. (rhythmic drum beat) So for this exercise Christian’s gonna
demonstrate our deadlift. So what we’re gonna do is we’re gonna put the band flat on the floor. You’re gonna step on the band. You’re gonna keep your feet
about shoulder-width apart. You’re gonna grab with your hands, you’re gonna grab the ends of the band. You wanna make sure that
you’re sitting back, that you’re sitting into your hips, that your knees are slightly bent. We wanna make sure that your
knees never go over your toes and that your nose
doesn’t go over your toes. Up and down. And again as a reminder,
we just wanna make sure that you understand that we’re engaging glutes, hamstrings, quadriceps
through this exercise. The reason why this is so
important is because really, for an aging quarterback
or any aging athlete, we wanna make sure that his legs stay really nice and strong. So this next exercise that we’re gonna be demonstrating is the bicep curl. And for this exercise you need
to put the band on the floor. You’re going to step in the band. Make sure your feet are
shoulder-width apart. Knees are gonna be slightly bent. Grab the band with your
hands at about waist-level, and then we’re gonna
proceed into a bicep curl. And while you’re doing this
exercise you wanna make sure that the body doesn’t sway back and forth. You wanna make sure you
keep your core engaged and your glutes engaged so you
maintain core stability here. (intense clapping beat) So the next exercise that
we’re gonna demonstrate is the tricep extension exercise. So you’re gonna start with
again the band on the floor. You’re gonna step in the band. Again, feet are gonna
be shoulder-width apart. Knees are gonna be slightly bent. You’re gonna bring the band
up, extend it over your head. And now with your abs
engaged, your glutes engaged, go ahead and bring your arms back and back up into an extension. Again, it’s very important to maintain feet shoulder-width apart. Your abs are always going to be engaged, glutes are engaged,
knees are slightly bent, so as you get into the tricep extension the force of the band doesn’t
pull you forward or backward. (intense guitar music) This exercise is the deceleration lunge. And so with this exercise you want to get a continuous loop band,
put it in a carabiner, and we’re gonna attach
it right around hip high. You’re gonna take this band. You’re gonna put it around your waist, and you’re gonna step back
until you give the band just enough resistance
so that you’re starting to feel it pull you forward a little bit. And then you’re gonna
start with your right leg, and you’re gonna get into a lunge forward. And as you get into that
lunge you wanna make sure that you control the
deceleration of the lunge, so you’ve got to activate your core to help control that movement. You wanna make sure that your
back knee barely touches. Forms a 90 degree angle as you come back and you pop right back up. Again, make sure that we are straight, have a straight spine
and our back is flat, and we’re not bending forward. And again as with all
of our other exercises it’s one set, max reps. (intense guitar music) So this next exercise Christian is gonna demonstrate
the shoulder press. So for the shoulder press again, we’re gonna put the band on the ground. Bring your hands up to
shoulder-width here. So we wanna make sure his
core is nice and engaged, glutes are engaged,
knees are slightly bent. And we’re gonna raise the
arms straight up overhead and right back down. And again we want to do
this at the speed of sport. We wanna stay functional
and we wanna make sure it’s one set, max reps. So again go to complete muscle fatigue. So for this exercise we’re
gonna do the X band squat and we can do it two ways. One, which is the way Tom does it, is we will put one band around your knees. So Christian go ahead and demonstrate putting the band around your knees. Then you’re gonna take these bands. You’re gonna put one on one foot, cross over to the opposite shoulder. Take this band, cross it
to the opposite shoulder creating an X in the band. And what we’re gonna wanna
do here with this exercise again is we’re gonna wanna make sure that your knees never go over your toes and that your nose
doesn’t go over your toes. This exercise is meant to strengthen quads, hamstrings, and glutes. And as with all of our other exercises you’ll wanna make sure
that your core always stays nice and engaged. So
what you’re gonna do is– Christian go ahead and get into your form. And you go down and right back up. So you’ll notice here that
this band around his knees is put there so that we can
create a little bit more glute stabilization and glute activation. (upbeat music) So at the beginning and end
of all our workout sessions we always do pliability work. These are important to do pre and post. One, it stimulates the nervous system and it activates good blood
flow to the soft tissues and it gets them ready for the workout. And then doing it after the workout obviously then helps flush
out some of the lactic acid that’s going to be accumulated
as a result of your workout. So before we do any of
our exercises we’ll take a few minutes and we’ll use our vibrating pliability roller here and we’ll start with our calves. And we’ll do some rotation there. Christian’s gonna demonstrate
how we kinda get both lateral, medial aspects of the calf. So we kinda get all of that. Then we’re gonna go right
up into the hamstring. And what’s nice about the vibrating aspect of these rollers is that
what it’s actually doing is it’s stimulating nervous systems. So we’re getting a great
nervous system response to the aspect of the
tension of the rolling. So we feel that through this, through the nervous system
stimulation, we can make sure that we can create more sustainability through our pliability treatments. So there you have it. This is Tom Brady’s in-season workout. (energetic rock music)

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