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Step Up!: An NFL free agent workout

*It only took a few hours for the 2015 offseason to turn into a free agent frenzy. After some huge trades, big signings and some unexpected retirements, the NFL landscape looks drastically different. Some teams have been extremely busy, and there's still plenty of excellent players available. Here are some NFL Up! workouts from players that are still in the market as of this posting.


Repeat the below circuit three times. Rest for about one minute in between each exercise. Remember to stretch before and after your workout.* *

For tips on stretching, check out these exercises and drills.

1. Chris Canty: Vertimax Push Press
Massive defensive linemen like Canty need not only great strength, but solid stability as well. This exercise helps build strength and conditioning. There's a dumbbell variation for those who don't have access to a Vertimax.
Reps: 10 reps, four sets with just 10 seconds of rest between

2. C.J. Spiller: Goal Post Agility Bags
Spiller has been an explosive playmaker in Buffalo. This drill uses a few agility bags to build on his footwork and stability through his cuts.
Reps: Two reps going left, two reps going right

3. Stevie Johnson: Tennis Ball Catches (Toss & Catch)
Johnson is a speedy offensive threat. This drill not only helps hand-eye coordination but also gets you focused for the big game.
Reps: Two sets for 30 to 60 seconds

4. Brian Orakpo: Double Kettlebell Sumo Deadlifts
There's a number of benefits to doing squats, one of which is lower body strength. Along with core strength, give this exercise a try to build explosiveness. * Reps: Six to eight reps with two to four sets*

5. Akeem Ayers: Med Ball Toss
When you think of great linebackers, think of Akeem. This exercise focuses on hand-eye coordination. It also works on fundamentals like keeping your head up while reacting to blocks.
Reps: Two sets, about 30 seconds each

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