New York Lizards midfielder Paul Rabil of Major League Lacrosse is one of the sport’s most accomplished players. But that’s just his day job. Off the field, he’s a social media personality with 76K Twitter followers, more than 100K subscribers to his YouTube channel, plus a growing podcast, “Suiting Up.” And the 31-year-old, 10-year lacrosse vet’s star is only rising, thanks to his meticulous approach to clean living. Here’s how Rabil keeps his body conditioned in a three-step workout plan.
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Dynamic Warmup
Directions: Do each move in increments of 10 yards once through.
- Knee tuck
- Frankenstein walk
- Lunge and twist
- Deep lunge
- Inchworm
- Toe touch
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Agility/Speed Ladder
Directions:?Do two rounds of 10 reps for each exercise, but just one shuttle run.
- Icky shuffle
- Icky shuffle (backward)
- Two in, two out
- Two in, two out (backward)
- 300-yard shuttle
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Full-body strength
- Goblet squat; sets: 5,?reps: 20
- Barbell glute bridge; sets: 4, reps: 15
- Kettlebell swing; sets: 4, reps: 30 (Perform 10 reps with each arm, then 10 full reps, for a total of 30 reps.)
- Weighted pullup; sets: 4, reps: 8-10
- TRX standing chest press; sets: 4, reps: as many as possible (Pause for two seconds at the bottom of each rep.)
- Arnold press; sets: 3, reps: 15
- Leg-up crunch; sets: 1, reps: 100
- Leg flutter; sets: 1, reps: 200
- Plank; sets: 1, reps: 3 min.