Strengthen Your Upper and Lower Body with Workouts from the Bowen Family

Strengthen Your Upper and Lower Body with Workouts from the Bowen Family

The Bowen parents and kids are not your typical family. Usually, there are one or two members of every family who are gym rats, but for the Bowens, everyone loves getting in the gym and training. They are constantly pushing and challenging themselves to get better day in and day out. Their workout routines are perfect for helping strengthen your upper or lower body depending on what you feel like hitting that day.

Being the parents of young kids, Jesse and Jordon know it can be difficult to stay motivated and get to the gym. Jesse’s advice is “Consistency! Create a calendar and plan what days/times you are going to work out. Also, establish a goal. Maybe it’s a personal goal of hitting a certain number of push-ups or pull-ups. Or maybe you found a local race to enter. Having an end goal helps to work through the day-to-day workouts and focus on the end goal.”

Check out some of Jesse and Jordon’s favorite workouts below as well as some of Slade and Brodie’s favorite workouts.

Parents’ Favorites:

Lower Body Workout:

Part 1:

Sumo Deadlifts

(Working on staying tight and moving fast)

1x 10 @ 40%

1x 8 @ 50%

1x 3 @ 60% (no Touch and Go)

1x 3 @ 70% (no Touch and Go)

2x 1 @ 80%

(The percentages are based off your 1RM of a Sumo Deadlift. If you don’t know your max, just start light and slowly increase)

 

 

Part 2:

5 Rounds:

30 Sec AMRAP (As Many Reps as Possible)

Wall Balls

100M Sprint

30sec-1Min Rest between Rounds 

 

Upper Body Workout:

Option 1:

4 Rounds:

50ft Walk with Single Dumbbell Overhead (Right Arm)

10 Single Arm DB Jerks (Right Arm)

50ft Walk with Single Dumbbell Overhead (Left Arm)

10 Single Arm Jerks (Left Arm)

30sec Jump Rope

1Min Rest between Rounds 

 

Option 2:

4 Rounds:

30sec Work/30sec Rest of the following Exercises 

Bike or Row

Pull-ups

Handstand Push-Ups

Burpees 

**The goal is to get as many reps in the 30sec each time.

Option 3:

Part 1:

3-4 rounds

20 Band Chest Flys 

20 Band Pulls aparts

Rest 1:00min

Part 2:

3-4 rounds

Amrap Bar Muscle Ups

20 Sec Rest

30 Sec Amrap Odd Object Push Press (Stone, Bag, Keg, or just use DBs)

Rest 1:00-1:30min

Part 3:

4 rounds

12 DB Bench Press

12 Seated Rear Delt Raises

Rest 1:00 or Less

 

 Part 4:

3-4 rounds

10 DB Pull Overs

15&15 DB Shoulder External Rotations

Rest 1:00min

Kids Favorite:

Lower Body: 

Part 1: 

6×4 Box Jumps 

Rest 40sec between Jumps 

*Increase height of Box each set

 

 Part 2: 

4 Rounds

5 Jumps from the Knees

20 Sec Rest

8 & 8 DB Power Snatches (Complete 8 Snatches per hand)

20-40 Sec Rest

Upper Body:  

Part 1:

20 Pull Ups

15 DB Pull Overs

1:00min Rest

15 Pull Ups

15 DB Pull Overs

1:00min Rest

10 Pull Ups

15 DB Pull Overs

After last set Rest 1-2 Mins then:

 

 

Part 2:

20 DB Floor Press

20 Bench Push Ups

1:00min Rest

15 DB Floor Press

20 Bench Push Ups

1:00min Rest

10 DB Floor Press

20 Bench Push Ups

Improve Your Handle with Drills from Adrianna Hahn

Improve Your Handle with Drills from Adrianna Hahn

Adrianna Hahn is a former college basketball star who played at Villanova for four seasons. Following her graduation, she has become an advocate for women’s basketball as well as a trainer for young boys and girls. Adrianna shared several great workouts that you can do at home this summer to really develop your handle. Check it out below.

Drill #1 

What You Need: Two Basketballs

Start by doing two pound dribbles with a ball for each hand then perform a crossover.

Switch to one pound dribble and then hit the crossover.

Finish with continuous crossovers.

Change to two pound dribbles with a ball for each hand and then go behind your back.

Switch to one pound dribble and then go behind your back.

End with continuous behind-the-back dribbles.

*Video includes other variations for this drill*

Drill #2

What You Need: A Basketball and a Tennis Ball

Start by dribbling the basketball with one hand while tossing the tennis ball up and catching it with the

other hand.

Switch to two pound dribbles and then perform a crossover all while continually tossing and catching the tennis ball.

Change to one pound dribble then hitting a crossover while tossing and catching the tennis ball.

Finish with continuous crossovers while tossing the tennis ball back and forth between your hands.

Switch to two pound dribbles and then go between your legs. You should still be tossing the tennis ball up.

Shift to one pound dribble and then go between your legs.

End with continuous between-the-legs dribbles.

*Video includes other variations for this drill*

What You Need: A Basketball and a Cone

Place the cone a couple feet in front of you.

Start with the ball in your left hand. Perform a crossover then step forward with your left foot and go between your legs with the ball.

Switch to starting with the ball in your right hand and perform the same sequence.

The next round requires you to bend your legs and stay low. Perform two pound dribbles and then a crossover. As soon as you perform the crossover, touch the cone with the hand that was just dribbling.

Finish your workout with some core exercises.

Get in pushup position and begin dribbling the ball with one hand while maintaining position.

Change to practicing two pound dribbles before crossing the ball over to your other hand while staying in pushup position.

The last exercise is a version of Russian twists. Sit on the ground and lean back a bit while lifting your legs up a little. You’re going to pass the ball between your legs while focusing on keeping your core tight.

If you want to cop the gear Adrianna is wearing in these videos head to eastbay.com right now for the best deal on it. Make sure to follow her on Instagram as well @adriannahahn

Tone Your Back with 3 Workouts from Ashley Gurrasi

Tone Your Back with 3 Workouts from Ashley Gurrasi

Having a toned back is crucial for maintaining balance, strong posture, and performing your best on the field or court. There are a ton of exercises you can do to tone your back, but personal trainer Ashley Guarassi has sent us some of her favorites that are perfect to add into your workout. Check them out below.

Varied Pushups

Alternate between sets of push-ups with wide hand placement and narrow hand placement.

Resistance Work

Grab a resistance band and start doing some fly workouts. These will help work on your delts, traps, and other back muscles.

Bent Over Rows

Take a dumbbell in each hand, slightly bend your knees, and lean your chest forward. Lift the dumbbell so that your elbow rises above your back.

Head to eastbay.com now to find all the best training apparel and gear, and make sure to give Ashley a follow on Instagram @ashleyguarassi

Trevor Baptiste and Brendan Gleason Share Their Favorite Drills to Improve Your Game

Trevor Baptiste and Brendan Gleason Share Their Favorite Drills to Improve Your Game

Trevor Baptiste and Brendan Gleason are two of the top professional lacrosse players in the world today. Trevor hails from Newark, New Jersey and after an illustrious career at the University of Denver where he was a 4x First Team All-American and National Champion he joined Atlas of the Premier Lacrosse League where he has become world renowned for his faceoff skills.

Brendan grew up in Essex, Vermont before signing with Notre Dame where he would go on to make the 2017 ACC All-Tournament Team and the 2019 All-ACC Team. He was drafted 17th overall in the 2019 PLL Entry Draft and now currently plays for Redwoods as an Attacker.

Below you can find several drills that Brendan and Trevor use to enhance their attacking and handling skills.

Video 1: GB Wall Ball.

Q: Why did you choose this drill?

A: I chose this drill because it incorporates ground balls, catching, throwing, and a little bit of ball handling all in one.

Q: How does this drill improve your game?

A: This drill improves your game because not only does it help improve your ground ball play and stick handling, but it also flows them together. So it helps players work on all of these skills in a lacrosse motion rather than just individually.

Q: Why is this drill essential to every lacrosse player?

A: This drill is essential to every lax player because picking up ground balls is crucial to all positions and the success of the team. It’s also important that you can handle the ball and move it fast after you pick it up to open up scoring opportunities and get out of pressure.



Video 2: Dodging and Shooting

Q: Why did you choose that drill?

A: For offensive players (like myself), it’s important to practice what you’re doing in games.  This drill is great because it’s an easy way to simulate situations that you will find yourself in during the course of a game and can be adjusted depending on your position (middie vs. attack) and your style of play.

Q: How does this drill improve your game?
A: It allows you to practice dodging at full speed and finishing with a shot, just as you would in a game situation.  You can do all types of variations of this drill (different parts of the field, different types of shots, left-handed, right-handed, etc.)

Q: Why is this drill essential to every lacrosse player?

A: Pretty much every offensive player is going to be asked to dodge during the course of a game.  Being able to effectively break down your defenseman, dodge to the goal, and finish on the run at full speed will not only help in creating scoring opportunities for yourself, but will also open up other options for you as a passer and allow your teammates to play off of you and put themselves in good positions to score.



Put In Work: Elite Football Training

Put In Work: Elite Football Training

To be the best football player on the field, you must train like one. We collaborated with some of the top football trainers in the game to get their workout programs that will take your skills to the next level. Below are a few simple drills that you can do on the field or add to your at-home workout routine.

Fast Feet Drill from @receiverfactory

Football isn’t always about straight-line speed. Keep your quick-twitch muscles firing with this fast feet drill.

 

Warm Up Jab Drill from @receiverfactory

A successful juke can go a long way when faking out a defensive back. Make sure your jab foot stays strong with this warmup drill.

 

Warm Up Hips and Feet Drill from @receiverfactory

Fluid hips can be a wideout’s biggest asset when working to get open. Take a look at this warmup drill to keep your hips and feet mobile.

 

Jump Ball Drills from @receiverfactory

Every wide receiver’s dream is to make that game-winning, jump ball play. Up your chances at success with this simple drills.

 

Release vs. Press Coverage from @stephen_garcia5

Watch this simple technique that creates great separation from defensive backs in press coverage.

 

While you’re here, make sure to grab the football gear you need to elevate your game.