Power Moves: Vernon Davis
"Aggressive, intense and raw," is how the former Maryland star describes the two-a-day, 90-minute, core-strengthening workouts he began doing six days a week in anticipation of the NFL combine.
Mini-band Workout Lateral and Linear Straight Leg and Bent Leg.
Vernon places blue resistance bands on his knees and his ankles. In the linear drill he's trying to stand as tall as he can with excellent posture and he is pushing forward like taking a step forward, keeping his legs locked out, focusing on extending his hip by firing his glute. It's the same premise in the lateral, except now he is going side to side.
Lateral Pillar Bridge
Gripping a 25-pound weight against his right hip, hold for 30 seconds. Switch sides. Davis also does a "linear bridge," facing down with both forearms on ground, feet on Powerplate and a 45-pound weight on his waist.
Keiser Squat Machine
Squat beneath pads and grip handles (far left). Explode upward to standing position. Drop back quickly into squat and repeat.
One Arm Rotational Row
With one arm Vernon grabs the cable and goes into a half squat and then violently rotates his hips out of it. The arm goes across the body, and, maintaining good posture, he goes into a half squat and then, loading the hip that is closest to the machine, violently rotates out of it so that he is 180 degrees away from the machine.
Keiser Front Squat
Bar on chest arms crossed. Feet are going to be parallel and then you sit your hips backs. Maintaining a straight back and perfect posture you are going to sit your hips back and squat as deep as you can and then come back up with a smooth movement.
Snatch Grip-Romanian Dead Lift
Arms will be long. So you will force your hips back, putting your glutes and hip on stretch and then you violently snatch your upper body as if you are going up to make a play.
Air Resistance Pull Up
Davis wears a weighted workout vest; the extra resistance, 100 pounds in his case, is optional. Grip handles with palms facing inward, arms extended. Pull upward steadily, through a full range of motion so that chest reaches height of hands.
Keiser Bench Press
Vernon lies on his back raising and lowering the bar directly above the chest. 250 pounds for three sets of eight.
Rotational Chop and Lift in the Lunge Position
Starting out in the lunge position, much like if he is going to accelerate, and then he moves his arms in a diagonal pattern. This is the lift. For the chop he is in the lunge position and then moves his upper body in a perpendicular motion across..
Cinch belt around waist with bungee cords attached to a base for resistance. Crouch into sitting position, hips back, arms at side, torso straight up. Jump as high as possible, extending body so that it's straight, and whipping arms up overhead. Land in takeoff position.
Six hurdles, 2 1/2 feet apart. Davis elevates one foot off the ground and then with a normal running mechanics, go from the same foot and hop forward over the hurdle, emphasizing strength in that hip.