Travelle Gaines runs his own performance facility, Athletic Gaines, in Los Angeles. Athletic Gaines is one of the top NFL combine training programs in the country, and one of the most notable NFL offseason training programs as well. Gaines has worked with hundreds of athletes and celebrities including Indianapolis Colts quarterback Andrew Luck, Philadelphia Eagles running back LeSean McCoy, Seattle Seahawks running back Marshawn Lynch, rapper Sean Combs and TV star Kendra Wilkinson.
In this video, the elite trainer brings in Cowboys cornerback Orlando Scandrick to show you how to target your chest and core with a simple exercise you can do at home. All you need is a medicine ball — and a willingness to sweat.
To be a fast player, you have to have great core strength.
With Orlando, we did some med-ball push-ups, where he placed one hand on the med ball and one hand on the ground. It is a great exercise for core strength — and upper body strength too.
Specifically, this movement confuses your muscle memory by changing up your standard push-up, and helps to improve strength as well as stability.
If you do a bunch of push-ups in your workout, this is a great new challenge. If you do the same push-ups repeatedly, it can become easy. Try med-ball push-ups as a way to promote muscle confusion.
Make sure you follow the correct form: Toes straight, bottom down, and elbows back. Do 5-10 reps for each arm, for five sets. Happy sweating.