Reggie Bush' Workout Routines For Explosiveness & Strength

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 20, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Reggie Bush no longer plays for the NFL, but fans will always remember his explosive speed and dynamic moves on the field.

This popular running back always pushes himself to the limit during training, a practice that earned him a body sculpted by the gods.

I spent countless hours studying his interviews and social media to find out his fitness routine. If you want a physique like his, check out this workout routine.

Reggie's Career Highlights

Before we get to Bush’s intense workout plan, let’s look back on the best moments of his sports career.

Bush played football for the University of Southern California, where he became the most decorated college football player.

He earned All-American honors twice and was recognized as the top college running back.

He became the New Orleans Saints’ second overall pick for the 2006 NFL Draft. He also won a Super Bowl title with the New Orleans Saints in 2010.

After over a decade of playing pro football, Reggie Bush retired from the game in 2017.

His Stats

The athlete stands six feet tall and weighs about 203 pounds.

Reggie Bush isn’t built like a tank, but his lean and ripped body is what most guys can only dream of.

However, that doesn’t mean it’s unattainable.

If you want a figure like his, following this Reggie Bush workout might just give you a body carved from steel.

And if you need some help choosing supplements to support this effort, check out our high-quality protein powder recommendations:

The “Fre Flo Do” Regimen

A man working out

Football is a hectic sport that only allows players a split second to decide their next move.

It’s hard to replicate in a gym setting, but some athletes, including Reggie Bush, have found something quite similar: the “Fre Flo Do.”

Los Angeles-based Kappel LeRoy Clarke developed this regimen, which traces its roots to an Eastern philosophy called “The Way” [1].

All of its exercises take place on a device called the Launchpad, which Clarke says “looks like something out of the Jetsons.”

Related: Jeff Nippard Push Workout Routine for Maximum Gains

What The Launchpad Does

The machine looks like a treadmill, minus the hand supports and digital display. And yes, it rotates, too.

“It puts people in a freaky state of mind. But if you don’t work on the mechanics of changing directions regularly, you’ll get injured trying to do something your body can’t do intuitively,”

- Kappel LeRoy Clarke

The Launchpad aims to get clients to land on their feet’ pads instead of their heels, like a rock that skims the water's surface.

The “Fre Flo Do” Reggie Bush Workout

Man using a launchpad

Reggie Bush worked out with Clarke three times a week. When training camp is near, he increases the frequency to four workouts.

Before working out, Reggie Bush does some extensive stretching. According to Harvard Health, this prepares you for the explosive movements ahead [2].

Note that these drills are performed on a rotating treadmill running at different speeds.

Like Bush, I've learned the importance of extensive stretching before workouts through my own training. Preparing the body is crucial, and I've experienced firsthand how effective stretching can be in enhancing performance.

1. The Bat

Clarke positions himself at one end of the launchpad while swinging a pair of bats at Bush’s legs.

Bush—who is backpedaling—sprints forward to touch his trainer’s chest and backs away before the bats trip or touch him.

The goal here is to train Bush to stay on the balls of his feet.

2. The Diving Ball

A man working out in the gym

Reggie Bush is at one end of the treadmill as Clarke rolls a ball toward him.

He must be able to somersault over the ball and get back to his feet.

Sometimes, Clarke even jumps on the pad himself, and Bush must dive over him.

This is his attempt to replicate a situation where a player is running at full throttle before suddenly needing to make a move with no time to think of the consequences.

3. Mount Kilimanjaro

Reggie Bush is on the Launchpad while Clarke is on a ladder about 10 feet above him and drops medicine balls weighing up to 30 pounds toward him.

Bush must catch the balls and toss them back.

This exercise is designed to make his arms, back, chest, shoulders, legs, abs, obliques, quads, hamstrings, and calves stronger.

Other workout routines:

Other Workouts

As for his strength training, Reggie Bush sought the help of NFL trainer Travelle Gaines.

Before training, Gaines gets Bush's chest, upper back, shoulders, and traps firing as quickly as possible with these prehab exercises.

Prehab Resistance Series

A person pulling a resistance band

Press (Sets: 2 | Duration: 30 seconds)

  • With a light resistance band attached to a stable object behind you, step forward into a staggered position with your back leg straight and your front leg slightly bent.
  • Hold the handles at the chest to give the band tension.
  • Punch your arms forward and back as quickly as possible for the specified duration.

Row (Sets: 2 | Duration: 30 seconds)

  • With a light resistance band attached to a stable object in front, step back into an even stance to create tension in the band while keeping your chest up.
  • Squeeze your shoulder blades together and repeatedly drive your elbows back and forth for the specified duration.

Rear Shoulder (Sets: 2 | Duration: 30 seconds)

  • With a light resistance band in front, step back into an even stance.
  • Hold the handles so that your arms are straight in front, creating tension in the band.
  • Bring the handles back and overhead into a V position as fast as possible. Make sure you keep your arms straight.

“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”

- Arnold Schwarzenegger, Seven-time Mr. Olympia

Core Circuit

Man using a Physioball

Reggie Bush repeats the following circuit four times to strengthen his core.

Like Bush, I've integrated core-strengthening circuits into my routine, repeating them multiple times. The core is the foundation of a strong physique, and I've personally experienced the benefits of such workouts.

Tip: Use a 6-pound med ball if you’re a beginner, a 10- to 12-pound ball if you’re one of the elite high school or college athletes, and a 12- to 14-pound ball if you’re a pro.

Overhead Med Ball Throws (Sets: 4 | Reps: 15 | Target Area: Abs)

  • Assume a sit-up position while facing your partner with the med ball.
  • As your partner throws the ball, catch it and lower your body into a sit-up position.
  • Throw the ball back to your partner halfway up in a sit-up motion.

Elite Ab Throws (Sets: 4 | Reps: 15 | Target Area: Oblique muscles)

  • Assume a sit-up position while facing your partner with the med ball.
  • As you catch the ball from your partner’s throw, rotate right, then left, touching the ball to the floor on each side.
  • Throw the ball back to your partner in an explosive motion.

Side Med Ball Toss (Sets: 4 | Reps: 10 each side | Target Areas: Obliques and abs)

  • Get into a sit-up position with your partner on your left.
  • As your partner throws the ball from the side, catch it and rotate right.
  • Touch the ball to the ground and immediately throw the ball back to your partner as you rotate left.
  • Perform the same moves on the opposite side.

Physioball Jackknife (Sets: 4 | Reps: 10 | Target Area: Abs)

  • Assume a push-up position with your feet on top of a physioball.
  • Roll the physioball toward your hands by driving your knees as high as possible while digging your toes into the ball. Make sure you keep your body stable.
  • Return your legs to a fully extended position and repeat the movement.

Resistance Training

A man doing push up rows

Bush used exercises such as a1 for strength development and 1b for endurance.

I've incorporated these exercises into my own training. This combination has been a game-changer in enhancing my overall fitness, much like it has for Bush.

1a. Alternate Dumbbell Incline Press (Sets: 4 | Reps: 10 each side)

  • Lying on an incline bench, hold dumbbells in each hand on your chest with your palms facing each other.
  • Extend both arms upward.
  • Keeping your left arm extended, lower the right dumbbell to your chest, then punch it toward the ceiling.
  • Repeat the movement on the opposite side.

1b. Push-Up to Row (Sets: 4 | Reps: 16 (16 pushups, 8 rows per side))

  • Assume a push-up position while holding light dumbbells in each hand.
  • Perform a push-up and row with your right arm.
  • Perform a push-up and row with your left arm.

2. Cone Touch with Resistance (Sets: 4 | Duration: 30 seconds)

  • Set up two cones five yards apart and five yards in front of you.
  • Assume an athletic stance while a partner provides band resistance from behind you.
  • Holding a ball in your left hand, sprint forward toward the left cone.
  • Bend your waist and touch the cone with your right hand.
  • Backpedal with control to the starting position.
  • Transfer the ball to your right hand and repeat the same movements.

Mindset and Mental Training

Here are the mindset and mental training strategies that helped Bush excel on the football field:

  • Embracing a champion's mindset: Bush's approach was to set daily, weekly, and seasonal objectives, keeping his focus sharp and his motivation high. By constantly setting and achieving these smaller goals, he built the confidence and mental resilience needed for professional football.
  • Visualization techniques: Before games and during training sessions, he would often spend time visualizing successful plays, imagining himself executing perfect moves, and feeling the success of those actions. This technique helped reduce performance anxiety.
  • Positive self-talk and affirmations: Instead of dwelling on mistakes or fearing opponents, Bush focused on affirming his abilities and strengths. Phrases like "I am capable," "I am strong," and "I can overcome challenges" were part of his mental routine, reinforcing a positive self-image and a can-do attitude.
  • Stress management and mindfulness: Bush incorporated stress management techniques such as deep breathing, mindfulness, or even meditation into his routine. These practices help in centering the mind, controlling anxiety, and staying present in the moment.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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One thought on “Reggie Bush’ Workouts For Explosiveness & Strength

  1. His workouts and training are the reasons why Reggie Bush’s speed reached 4.33 seconds. Amazing!

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