Andre Gurode Dallas Cowboys Center

Congratulations to Dallas Cowboys Center Andre Gurode. Andre has been named the starting center for the Pro bowl this year. This is his 4th consecutive pro bowl selection. Andre has been training with Elite Trainers for the last 4 years and works with Trainer Tobi Fisk. His current workouts with Tobi consist of high level core conditioning, joint mobility, and dynamic flexibility. We do most of our training in Johnny's Health and Fitness Studio and use equipment such as a Reebok Core Board, Kettle bells, Physio-Balls, and a Cable style functional trainer. His core conditioning workout are generally 60-90 minutes including warm up,, foam rolling, flexibility, cool down. Below is a sample core workout for Pro Bowl Center and Dallas Cowboy Andre Gurode.

Day 1:
Myofacial Release Foam Rolling
Quads, Hip Flexors, Upper Hamstrings, Glutes. (1-3 minutes per muscle group per side)
Thoracic Mobility with Foam Rollers (2-5 minutes)

Assisted Stretching with Tobi
PNF Stretching Hamstrings, Glutes, and Quads
General Dynamic Flexibility for Lower Body
Generalized Flexibility and Range of Motion work done for the Shoulders.

Active warm up
Level 1
Hip Bridges
Hip bridges with Knee fire
Quad Flexor Activation
Adductor activation
Internal/ External Rotation for Shoulder Rotators

Level 2
Monster walks
X band walks with External shoulder rotation.
Walking Lunges with Med Ball Reach
Inch Worms

Core Workout
Core Stability Squats 3x10 with(45 lbs)
Reebok Core Board Rotations (3x10/10)

Single arm Cable pull
single arm Cable push

Cable Wood Chop
Cable Reverse Wood Chop

Horse Stance Dynamic

This is a sample of Andre Gurodes Core Workout. He is an Elite Level Athlete and this program is just a part of his off season conditioning program. For ideas about core training for for help in developing a core workout for yourself feel free to call me at 214-552-8837.

Until Next Time. Train Hard! Train Smart! Eat Right!!
Tobi Fisk