Tom Brady’s 9-Step Workout

It seems crazy to think that Tom Brady is in his 21st NFL season. The legendary quarterback has made a business of sharing his fitness and wellness regimen. After all, who wouldn’t look at Brady, a player whom at 43 is highly considered to be performing at peak level for any athlete in any sport, and not say to himself—I’ll have what he’s having.  

The truth is the secret to Brady’s success is exactly what you don’t want to hear: really hard work. He relies on his now-famous TB12 method, which he developed with body coach and co-founder of TB12 Alex Guerrero. Intensive training sessions and fueling his body with the proper nutrients for both performance and, of course, recovery is all part of his off-field game.

TB12 integrates concepts in deep-force muscle pliability work, hydration, nutrition, functional strength & conditioning, which details their approach to living a vital, active and energetic life and the belief that everyone can benefit from a smarter, more holistic approach to wellness.

One of Tom’s favorite workouts is a nine-step exercise using resistance bands to help stimulate a functional strength and conditioning response, but with less inflammation than lifting weights and less chance of overloading the muscles.  Nine simple steps, one piece of gear, making for a do-able daily workout even you can do. 


TB12 Looped and Handle Bands Kit

tb12 looped and handle bands kit on LEO edit


The Tom Brady 9-step TB12 Workout

1.     Standing Row

Use handle looped bands anchored chest high with a straight spine. Maintain an athletic position with a tight core, tight glutes, and elbows tight to the body as you do the rows.

2.     Banded Push-Up

Loop a band behind your back, under the armpits. Hold both loops ends under your palms as you assume a push-up position. Tighten abs and glutes to make it a functional strength & conditioning exercise.

3.     Banded Core Rotations

Maintain a good athletic stance, with your hips back and your core engaged. With both hands gripping the handle or loop, bring your arms out in front of you and then — keeping your arms straight — pull the band across your chest as you rotate your torso, increasing your pace as you go.

4.     Deadlift

Place both feet over a band. Hold both sides of the band with your hands and manipulate the slack in the band until it is taut. Assume a squat, keeping your back as flat as possible. Pull up with the bands, pushing your hips forward. Your nose should not go over your toes. By manipulating the slack in the band, you can make this exercise easier or harder.

5.     Bicep Curl

Place the band on the floor and put both feet on the band, shoulder-width apart. Grab the band with both hands and bring hands to waist level. Perform curls without swaying back and forth by keeping your core and glutes engaged.

6.     Banded Tricep Extension

Place your feet on a band that you’ve put on the floor, shoulder-width apart. Keep knees bent, core and glutes engaged, and extend band overhead using triceps press movement.

7.     Deceleration Lunges

Loop a long band into the carabiner and loop band around your waist, hip-high. 

While facing the attachment, step backward with one leg until your knee barely touches the ground, then return to the starting position. Step back with your other leg, then return to the starting position.

8.     Banded Shoulder Press

Place the band on the ground and step on it with both feet. Pull band up with your hands to shoulder height. Engage core and glutes to make this a functional strength & conditioning exercise. Perform above-the-head presses.

9.     X Band Squat

Place one short looped band around your legs, just above the knees. Step on a long band that’s on the floor with both feet. Assume an upright posture with your feet hip-width apart. Stick your butt out and gradually lower yourself into a squat. Keep your knees directly over your toes, and don’t allow them to collapse inward. As you come back up, remember to squeeze your glutes. Press knees outward against the resistance of the short band to better engage your glutes.


TB12: Method: How to Do What You Love for Better and For Longer

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