FOR SEATTLE SEAHAWKS wide receiver DK Metcalf, the gym is a place to get better, day in and day out.
It’s where he can “go and push myself to where I don’t feel like I’m just being stagnant,” he says. “The training goal I abide by every day is just to get better, and push myself past my limits.”
Of course, the work he puts in the gym helps him perform better on the field. But, it’s vital to him outlasting his opponents, and preventing injury down the line.
During the season, Metcalf has a set routine. After a Sunday game, Monday is all about recovery and flushing out soreness before he takes a day off on Tuesdays. Wednesday is an upper body lift. Thursday is a lower body lift. Friday is another day off before he works on more proprioception and balance work before the game on Saturdays.
The most important muscle to work for him, though, is the brain. “Everyone is physically strong and physically gifted in the NFL. What separates you is how smart you are and how you can recover from play to play,” he says.
His top training tip? A piece of wisdom he got from both his dad (ex-offensive lineman for the Chicago Bears), and All-Pro former teammate Bobby Wagner: always do one extra rep of everything.
We caught up up with the wide receiver at ProActive in Southern California, where he and his trainer, Josh Tuerpe, took us through what a full body day, filled with balance and power work, looks like for him.
DK Metcalf’s Workout
1A. Single-Leg Bosu Ball Reverse Flies
1 set of 5 reps each leg
1B. RDL Y and T Raises on Bosu Ball
1 set of 5 reps each leg
2. Bosu Ball Split Stance Pallof Pulse
1 set of 8 reps each side
3a. Vyper Reverse Lunge and Overhead Press
1 set of 8 reps per side
3b. Vyper Reverse Lunge and Pressout
1 set of 8 reps per side
4. Mini-Band High-Knee Hold
1 set of 8 to 10 reps per side
5. Bottoms-Up Kettlebell Overhead Press
1 set of 6 reps per side
6. Vyper RDL to Snatch Step
1 set of 6 reps per side
7a. Dynamic Stability Ball Plank
1 set o f20 seconds
7b. Stability Ball Plank Saw
1 set of 15 reps
7c. Plank Stir the Pot
1 set of 15 reps
8a. Battle Rope Drummers with Squat
1 set of 10 reps
8b. Battle Rope Drummers with Reverse Lunge
1 set of 10 reps each leg
9a. Push/Pull on Surge Machine
2 sets of 10 reps
9b. Reaction Time on Surge Machine
2 sets of 10 reps
10a. Offset Loaded Situp
1 set of 10 reps each side
10b. Assisted Static Crunches
1 set of 10 reps
Want more celebrity workout routines? Check out all of our Train Like videos.
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