10 Exercises for Draft Week
With the NFL Draft taking over Titletown, there’s no better time to channel your inner athlete. Whether you're tailgating, fan-girling, or just trying to sneak in some movement between rounds, these football-themed exercises will keep you in the game.
1. Heisman High Knees
Think high knees, but with attitude!
Alternate driving your knees up while doing the classic Heisman pose (one arm forward, one arm back, like you’re stiff-arming a linebacker).
3 sets of 30 seconds on, 15 seconds off.
2. Touchdown Squat Jumps
Drop it like you just won the Super Bowl.
Squat down, then explode up with your arms overhead like you’re catching the winning Hail Mary. Bonus points if you add a medicine ball (or football) for a little extra oomph.
3 sets of 10.
3. End Zone Shuffle
A side-to-side quick step drill to the beat of your favorite hype song.
Stay low in a semi-squat and shuffle back and forth like you’re defending your turf.
3 sets of 20 seconds left and right.
4. Quarterback Core Twists
Grab a medicine ball (or a football). Stand tall and rotate side to side like you’re scanning the field for a pass. Activate your core and do 3 sets of 20 twists (10 per side). Bonus points if you add a jump and twist like you’re dodging a sack.
3 sets of 20 twists (10 per side).
5. Linebacker Lunges
Lunge like you’re closing in for the tackle.
Add intensity by reaching forward as you step into your lunge—like you’re about to wrap someone up.
3 sets of 10 per leg
6. 40-Yard Dash
A classic Combine test. Find some open space and spring 40 yards like you’re chasing that #1 draft spot. If 40 yards isn’t realistic, do 10 second of max-effort sprint in place.
3-5 sprints with recovery between.
7. Draft Madness
For every pick you didn’t predict correctly do 10 jumping jacks, high knees, or burpees. Best enjoyed with friends and family to cheer you on!
8. War Room Wall Sit
It’s time to strategize.
Do a wall sit during key draft picks—especially when your team is on the clock. Hold until the pick is announced. Bonus points if you hold a weight or heavy book like it’s a draft binder.
9. Victory Dance Breaks
Every training session deserves a celebration.
Pick your favorite touchdown dance. Gritty? Gronk spike? Cha-cha slide? Bust it out at the end of your workout and show everyone what you’re made of.
10. Cool Down Stretch
After crushing your workout, take time to stretch it out like a seasoned vet winding down from the big game. Think of this as your post-draft press conference, but on a yoga mat. Hold each stretch for 30–60 seconds and breathe deep.
Standing Hamstring Stretch:
Hinge at the hips, reach for your toes, and feel the glorious post-squat relief.
Quad Stretch (Standing or Side-Lying):
Grab your ankle behind you, keep knees together, and stretch out those quads.
Figure Four Stretch:
Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg toward you. Great for glutes and hips—aka your linebacker mobility zone.
Chest Opener (Clasped Hands or Wall Stretch):
Open up those chest muscles with a shoulder stretch, either by clasping your hands behind your back and lifting or placing a hand on the wall and gently rotating away.
Child’s Pose:
The MVP of recovery. Kneel, sink your hips back, arms forward, forehead on the mat. Reflect on your hard work. Or on who your team should have drafted.
Neck Rolls & Shoulder Shrugs:
Ease out any lingering tension—especially if you’ve been yelling at the TV.
Game Plan Recap
Put all ten moves into a mini circuit and do it 2–3 times through. Or just pick your favorites and sprinkle them throughout the week!
Draft Week Details: What Members Need to Know
We’re excited to be right in the heart of the NFL Draft action next week! Here are all the details you need to know about Draft Week at Western.
Parking & Member Access
From Thursday through Saturday, draft-related parking will be available on the north end of the building.
Depending on how traffic flows, we may check member key cards or apps at entrances off Ashland and Pilgrim Way. If needed, staff will be stationed at these points to help guide you in.
Guest Access
Got out-of-town friends or family tagging along for Draft Week? We’re offering a $40 daily guest fee from Thursday through Saturday.
Club Hours & Services
The club will remain open normal hours all week, but a few services will be paused
Thursday–Saturday:
No group exercise classes (but feel free to join the Western Group Fitness Junkies Facebook group to access some fun virtual workouts from the Western Group Fitness team!)
No Rock Steady Boxing
No Tennis U
However, we’re still game-on for:
Personal training sessions
Private tennis lessons with our pros
Thanks for rolling with the changes and have fun this week!
