Quentin Lake’s Upper Body Workout: A Blueprint for Strength and Recovery

Quentin Lake, a captain for the LA Rams, emphasizes the importance of a balanced workout routine that addresses both speed and strength, particularly in his upper body. Recently, he shared insights with M&F on how his lower body focus aided his recovery from injury, enabling him to take on a leadership role in the team. Below, we will explore Lake’s upper body push-pull workout, a routine he has developed under the supervision of the Rams’ strength and conditioning coaches.

Warm-Up Techniques

Before diving into his workouts, Lake prioritizes warming up to ensure his body is ready for the demands ahead. His routine includes:

• Stretching
• Foam rolling
• Using a massage roller ball on tight areas

“Just get those shoulders ready, get everything primed,” Lake states regarding his preparation.

Upper Body Push-Pull Workout

Push Exercises

• Incline Dumbbell Bench Press: 3 Sets of 6 Reps
• Cable Triceps Pushdown: 3 Sets of 15 Reps

Pull Exercises

• Seated Cable Row: 3 Sets of 12 Reps
• Pallof Press: 3 Sets of 12 Reps (per side)
• Eccentric Neutral Grip Pull-ups: 4-second descent
• TRX Rope Face Pulls to Y position: 3 Sets of 12 Reps
• Band Pull Aparts: 3 Sets of 20 Reps

Combined Push and Pull

Bicep Curl to Overhead Press: 3 Sets of 8 Reps

The Finisher

Farmers Walk with a Kettlebell (one hand): 25 yards per side

Insights from Quentin Lake

Being an NFL player requires significant physical resilience, and Lake notes that the neck is often the most affected area post-game due to the impacts experienced during play. “We just take so many hits to the head,” Lake explains, noting that neck muscles are particularly strained on defense. Following the neck, he identifies the knees and shoulders as the other areas that feel the most soreness after games.

To enhance lower body strength, Lake employs eccentric exercises that mimic field movements, such as maintaining a squat position to build muscle power. His upper body workout follows similar principles, integrating eccentric exercises like TRX rope pulls and controlled descents during neutral grip pull-ups.

Lake aims to increase upper body mass and improve functional strength through varied movements like seated rows and the incline bench press. Every component of his routine is designed to enhance his performance on the field, providing him with the strength to command both the ball and his opponents effectively.

Additionally, by alternating between push and pull exercises along with eccentric movements, Lake keeps his body continually challenged, paralleling the unpredictability of gameplay. Core engagement is a consideration throughout all exercises, ensuring a comprehensive workout that also builds stamina and shoulder strength, as evidenced by his kettlebell farmers walks.

To get a further inside look at his training and updates, you can follow Quentin Lake on Instagram.