Skip to main content

The 5 Simple Workouts That Got Tom Brady, 43, to the NFC Championship

TB12

Tom Brady should be too old to play football. But the 43-year-old has seemingly found the fountain of youth, and on Sunday he leads Tampa Bay in his first year as a Buccaneer to the NFL’s NFC Championship. Maybe it shouldn’t be a surprise, then, that the Floridian has taken care in his fitness, which has in turn fueled his 21-year-old career. Longevity in the league takes planning, and in 2013 Brady, with longtime body coach Alex Guerrero, opened his wealth of knowledge to the public through his namesake health and wellness brand, TB12.

Related Videos

Related Guides

Launched in 2013, TB12 now has three brick-and-mortar locations, including in Brady’s former football home of Foxborough, Mass., and Boston, with Tampa Bay as the latest base. Sean Walsh, a physical therapist by education and a body coach with TB12’s Tampa center, says that in regards to its conditioning program, rather than throwing around massive amounts of weight slowly, the start should begin with body weight and resistance bands, both of which provide an opportunity for fast movement and a variety of angles. “[Brady] moves quickly out there on the football field and wants to train his muscles in a quick way,” Walsh says. “When he gets out there, his muscles are already used to firing that quickly and that efficiently.”

Add a few or all of these prior to your workout, game, or morning and enjoy the increased muscle recruitment, reduced chance of injury, and performance bump. Sure, even at 43, you haven’t got a chance at catching Brady. But with these moves, you’ll add a little longevity to your own peak. 

Glute Bridge

TB12

From QB1s to the everyday guy, activation of the glutes, or butt muscles in layman’s terms, is foundational. And yet for many men, they either aren’t firing in the correct timing or aren’t being activated at all. “A lot of times decreased glute activation leads to decreased power output,” Walsh says. Whether you’re trying to whip a tight 50-yard spiral or just sprinting to catch a bus, you can benefit with this simple exercise.

Targeted Muscles: Glutes and core

Equipment Needed: None

Reps: Twenty seconds

Sets: Three sets

Execution

  1. Lying on the ground, pull your heels close to your butt, knees bent
  2. Activate your core, keeping it tight throughout the movement
  3. Flatten the spine into the ground
  4. Squeeze glutes as you rise
  5. Raise until knees, hips, and shoulders align
  6. Lower to the start, keeping glutes activated 

Walsh recommends feeling your hamstrings as you rise. When done correctly, they’ll be relaxed rather than flexed.

Read more: Best Butt Workouts

Pallof Press

TB12

The core is critical to stability and power transfer. For Brady, after the glutes, the next link in the power chain is the core, passing on the power generated low to the eventual whip of the wrist and into the ball. But for you, it may be moving something from shell to shelf, which takes pressure (and therefore injury risk) off of smaller muscles like your shoulders. 

Targeted Muscles: Glutes and core

Equipment Needed: A handled resistance band

Reps: Twenty seconds on each side

Sets: Three sets on each side

Execution

  1. Affix the anchor point of the band around shoulder height
  2. Standing, take an athletic stance with feet at shoulder width and a slight bend in knees and hips
  3. Orient yourself with the band’s anchor point to your left or right
  4. Engage your core and glutes
  5. Press the band straight out (it will pull from the left or right as you do so)
  6. Return to chest 
  7. Repeat rhythmically, switching sides with each set (band will pull opposite from the first set)

Read more: Best Ab Workouts

Single Leg Balance

TB12

“We’re not always on two legs,” Walsh says. For Brady, it’s throwing a pass as his weight shifts from his rear leg to his forward leg, but for you it might just be on your daily jog, which is really just a series of single-leg hops. This exercise develops core strength as well as balance, allowing you to more effectively transfer power and control its forces. “Controlling those forces,” he says, “is key.”

Targeted Muscles: Glutes, core

Equipment Needed: None

Reps: Twenty seconds on each leg

Sets: Three sets on each leg

Execution

  1. Engage your core and glutes
  2. Bend your arms so that your upper arms are parallel to the ground on your forearms are perpendicular (like you’re signaling a field goal)
  3. Raise one knee up while keeping your core and glutes tight
  4. Return under control to the ground
  5. Switch legs

For an advance workout, add in turning your head, which will increase the difficulty of balancing. 

Read more: Best Leg Workouts

Core Rotation 

Red Bull

The goal with the Pallof press was to control excess core rotation. This exercise harnesses the force you yourself generate. On the gridiron, Brady uses this rotational energy to throw bombs and laser passes between defenders. You’ll use it to reduce injury as you move a heavy lamp from one shelf to another. 

Targeted Muscles: Core and glutes

Equipment Needed: A handled resistance band

Reps: Twenty seconds on each side

Sets: Three sets on each side

Execution

  1. Affix the anchor point of the band around shoulder height
  2. Standing, take an athletic stance with feet at shoulder width and a slight bend in knees and hips
  3. Orient yourself with the band’s anchor point to your left or right
  4. Lock your arms out with the band flexed
  5. Engage your core and glutes
  6. Slowly rotate away from the anchor point, stretching the band, while keeping your hips stationary
  7. Pause at the apex
  8. Return, under control, to the starting point
  9. Repeat rhythmically, switching sides with each set (band will pull opposite from the first set).

Read more: Best HIIT Workouts

Lateral Band Walks 

Red Bull

This final exercise is a graduation of sorts, incorporating the activation you learned with the glute bridge and the following exercises and putting them into a functional, lateral movement. Think of Brady’s small, precise steps in the pocket as he avoids the grasping hands of large defensive linemen seeking to rub his helmet in the turf. For you, it’s activating those muscles as you return to running, lifting, and rec-league basketball for greater speed and power. 

Targeted Muscles: Glutes, core

Equipment Needed: Small resistance loop 

Reps: Twenty seconds

Sets: Three sets

Execution

  1. Encircle the loop around your legs just above your knees
  2. Spread your feet and knees shoulder-width apart, feeling tension on the band
  3. Take an athletic stance, with knees and hips slightly bent
  4. Activate your core and glutes
  5. Step laterally right with your right foot
  6. Control your left as you bring it in to shoulder-width apart
  7. Repeat this pattern twice more, still moving right and maintaining tension on the band
  8. Switch and take a step left with your left foot, then control the right foot as you bring it back
  9. Repeat this pattern twice more, still moving right and maintaining tension on the band
  10. Repeat

Read more: Best 20-Minute At-Home Workouts

Editors' Recommendations

Topics
Study: 5 sleep habits that can add years to your life
This study tells you all of the ways you need to get your sleep schedule in check right now
A man getting ready for bed but still on his phone.

The older we get, the angrier we get that we didn't take advantage of those naps as a child. And the more years we see, the more we appreciate how a great night's sleep transforms us from a grumpy Squidward into an upbeat SpongeBob. Though we have more reasons to get less sleep with all of the adult responsibilities, we need not only the proper amount of sleep, but more restful sleep. Good thing there was a study on all of that, and we'll share the highlights.

The top 5 healthy sleep factors
The study was conducted by the American College of Cardiology's Annual Scientific Session with the World Congress of Cardiology and centers around people who are 30 years old.

Read more
The 10 best men’s workout shirts to help you get fit in 2023

There are multiple things to consider when purchasing new workout apparel. You want to make sure you do your due diligence beforehand. When looking for the optimal workout shirt, functionality often takes precedence over style, for most men. After all, a minimalist cotton t-shirt is ideal, but it won't look (or smell) so great after an hour-long workout, especially if your working out, outdoors. That's why, in the past decade, some of our favorite activewear brands like Lululemon, Vuori, and Under Armour have developed breathable fabrics with moisture-wicking and odor-fighting technology that are now practically must-haves for any exercise gear, especially when it comes to making high-quality shirts.

That being said, not all workout tops are created equal. When it comes to finding the right workout fit, make sure it doesn't feel too tight or baggy around your underarms, your shoulders, or across your chest, i.e., the areas you exercise most. We sifted through some of the most popular brands to select the best workout shirts that are as practical as they are fashionable. Here are our top picks for the best men's workout shirts of 2023.

Read more
The best Peloton instructors to match your workout vibe
If you're new to Peloton, here's our guide to help you choose the best trainer to suit your needs and style
Peloton bike at home.

Peloton has become one of the most famous brands in the world of fitness since it was founded back in January 2012. The first Peloton bike was sold in February 2012, and since then, Peloton has become a multi-million dollar business. The main reason for this success is that it offers gym-style workouts without the need for customers to leave the comfort of their own homes.

It's not just the Peloton bikes that have become famous; even the Peloton instructors have become celebrities because of the large international customer base that Peloton has attracted.

Read more