Heisman Power Move
0Health Benefits
| Health Benefit | Description |
|---|---|
| Cardiovascular Endurance | Boosts heart and lung capacity, improving overall stamina. |
| Lower Body Strength | Builds powerful legs, glutes, and core stability for athletic performance. |
| Agility & Coordination | Enhances quick movements and body control for better sports skills. |
Exercise Instructions Chart
| Exercise | Reps | Sets | Rest Between Sets |
|---|---|---|---|
| Heisman Step Forward | 10 per leg | 3 | 30 sec |
| Lateral Heisman Hop | 12 per side | 3 | 30 sec |
| Heisman Jump Squat | 10 | 3 | 45 sec |
| Heisman Sprint | 20 meters | 4 | 60 sec |
| Heisman Touchdown Reach | 8 per side | 3 | 30 sec |
Guided Instructions for the Workout Plan
Warm-Up
Start with 5–10 minutes of light cardio like jogging or jump rope to get your heart rate up. Focus on dynamic stretches for your legs and hips, preparing your body for explosive movements.
Heisman Step Forward
Step forward in a lunge position while performing the classic Heisman arm swing. Keep your chest up and core tight. Alternate legs with controlled movements. This exercise targets your quads, glutes, and core.
Lateral Heisman Hop
Hop side to side while swinging your arms in a Heisman motion. Focus on soft landings and maintaining balance. This works your lateral leg muscles and improves agility and coordination.
Heisman Jump Squat
Perform a deep squat and explode upward into a jump, swinging your arms forward like a Heisman motion. Land softly and go directly into the next squat. This builds explosive power in your legs and enhances athletic performance.
Heisman Sprint
Sprint 20 meters while exaggerating the Heisman arm movement. Recover with a slow walk back to the starting point. Repeating this improves speed, cardiovascular fitness, and endurance.
Heisman Touchdown Reach
In a slight squat, extend one arm forward and the other back as if performing a touchdown pose. Alternate sides for each rep. This strengthens your core, improves balance, and reinforces proper Heisman mechanics.
Cool Down
Finish with 5–10 minutes of walking and static stretching for your hamstrings, quads, hips, and shoulders. Focus on slow breathing to lower your heart rate and aid recovery.