Carson Palmer's long training days were packed with several kinds of workouts. Here are samples of the exercises he did during every stage of the day.
MORNING: Agility, Stretching and Strength
Stand on the starting line in a two-point stance. Accelerate into a full sprint.
Dropback and Directed Sprint
Place two cones 10 yards away from you on the left and right. Take a five-step drop, then sprint to the right cone. Repeat to the left cone.
Sets/Distance: 4x each direction
Single-Leg Tempo Squat
Place your right foot flush against a pole and your left foot slightly in front of your right. Grab the pole with both hands. Slowly push your hips back while lowering into a sitting position. Hold for a moment before raising your body back up to starting position.
Sets/Reps: 2x-3x5 each leg
Lie on your side with your right leg resting on top of your left and your left arm straight out in front of you. Raise your right leg up into the air, then slowly return it to the starting position.
Sets/Reps: 2x10 each side
AROUND NOON: Rehab and More Gym Work
Resisted Reverse Crunch
Lie flat on your back with your legs up in the air and bent at the knee. Push your legs out until they are fully extended, then return them to the starting position.
Using a balance pad, stand on your left leg with your right leg elevated and your arms out at your sides. Maintain your balance. Repeat standing on your left leg.
Sets/Duration: 2x30 sec. each leg
Hold on to a cable with both hands. Slowly push your hips out and lower your body into a Squat. Explode back up to the starting position.
Assume an athletic stance with a mini-band around your knees. With your arms in front of you, explosively jump forward and land in the same athletic stance. Repeat for specified number of reps.
Manual Resisted Towel Rows
Lie with your stomach on an incline bench holding one end of a towel with each hand. Have a partner sit in front of you also holding the towel. Perform a row while your partner resists your movement. Slowly extend your arms, fighting your partner's attempt to pull them.
AFTERNOON: Fieldwork and Throwing
Get into a triple threat position, ready to throw, with your feet planted. Have a partner toss five whiffle balls in a half circle around you, going from left to right. Keeping your feet moving, move your body to each whiffle ball and catch it, keeping your shoulders and feet pointing directly toward the ball.
Mini-Hurdles and Throw
Set up mini-hurdles in a square around you, each one five feet from your body. Holding on to a football, move forward over the first hurdle, back over it and backpedal over the second hurdle behind you. Return to the center and throw the ball at a specified target. Repeat with hurdles to the right and left of you, or mix it up to your liking.
Speed Ladder and Throw
As you step each foot rapidly through the rungs of the ladder, have a partner yell "throw" at his/her discretion. When you hear it, hop out of the ladder, square your shoulders and throw at a specified target. Repeat.
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