Tua Tagovailoa QuarterBack Hike Hiit Workout

When it comes to entering his third year, it's easy to see the excitement in the eyes of Miami Dolphins quarterback Tua Tagovailoa. Given how much focus the team has placed on the offensive side of the ball, there will be plenty of opportunities to showcase the work he has put in this offseason.

In 13 games last season, Tua Tagovailoa threw for 2,653 yards, 16 touchdowns and 10 interceptions while completing 67.8 percent of his passes. Under new Coach Mike McDaniel, the quarterback will now have Tyreek Hill and Cedric Wilson Jr. to throw along with Jaylen Waddle. The offense's transformation hasn't gone unnoticed by the defense during the OTAs, and if everything clicks right, the Dolphins could return to the postseason for the first time since the 2016 season.

Muscle and Fitness spoke with Tagovailoa about the excitement surrounding the team during OTAs and what the Muscle milk Athlete's offseason checklist consisted of.

The short offseason for Tua Tagovailoa

We were in the building a lot earlier than expected just because of new head coach Mike McDaniel. We've been in the building since April 4th, I think, and we haven't left. It was a really short offseason because when April 4th came we were all in the building and it's probably the most guys I've seen in OTAs. I think the guys just want to feel out the coach, the system and their coaches individually. Guys are excited and want to come into the building. They hear good things about our trainers and want to see for themselves. I think that's a testament to Mike McDaniel and the guys on his coaching staff.

I'm very excited. Everyone in the building is excited. The first few OTA drills we had against the defense were real eye-openers for us as a team. You can see how good we can be as a team, but football is one of the most humbling sports. You can never get too comfortable or too high because it will always find a way to humiliate you. We're all really excited here, but we just have to take it day by day.

Tua Tagovailoa's offseason goals

One of the biggest things for me was rebuilding my foundation from my feet to my core and then to my Arm strength. A lot of what I did was tailored to help me strengthen my arm and become more flexible. Because we had to learn another system - this is the third system - it was really about dialing in to that offensive system, getting really good at word choice, getting good at knowing where to line up guys and just being able to help guys get that sense. The transition to minicamp can be a lot easier if the guys are here for OTAs.

I've seen some improvement in being able to push the ball down the field again. I honestly think it's just practice. Last year I wasn't really able to push the ball down the field because we didn't have plays specifically dedicated to pushing the ball down the field. Many plays called last year were intended for one person. Either that person is open or the piece could be dead. This is a little different now. My sophomore year was different than my rookie year and this year will be different than last year in how we do things. I definitely feel a lot more confident when I can push the ball down the field. It will be exciting.

The off-season schedule

Mondays are heavy leg days and then we work in the field. We Do footwork and we throw. Tuesdays are more for the long ball and it's an upper body day. We do our field work early in the morning at 7am. We do footwork and at the end we throw long balls. It's not just about falling back and throwing deep. It throws the long ball out of rhythm, rolls to my right and throws deep. Wednesday is more of an active recovery day. Thursdays are heavy leg days and Fridays are upper body days again. Saturday is another active recovery day and Sunday is our day off.

I was very fortunate to be at Muscle Milk for about three years. Not many people have this opportunity to say that they have protein available after training. It has played a big role in my post-workout regime, what I do as far as recovery and Muscle Milk helped with that. You do ice baths and whatever after training, but for me I always take my shake after. I know they don't have the mocha flavor anymore, but they just came with the peanut butter flavor and I'm excited to try that.

Tua Tagovailoa: The Hail Mary HIIT workout

Instructions: Set a timer for 45 minutes, then complete the following circuit as many rounds as possible.

• Rollout des Bauchrads: 10 Wiederholungen
• Burpees: 12 Wiederholungen
• Schanzen: 15 Wiederholungen
• Laufband laufen: 60 Sekunden
• Ruhen Sie sich 60 Sekunden aus
• DB-Bankdrücken: 10 Wiederholungen
• Hochdrücken: 12 Wiederholungen
• DB-Zeile: 15 Wiederholungen (jede Seite)
• Wandsitz: 60 Sekunden
• Bizeps-Curl: 10 Wiederholungen
• Trizepsverlängerung: 12 Wiederholungen
• Dips: 15 Wiederholungen
• Planke: 60 Sekunden

Would you like to become a personal trainer and help get your community fit? Muscle Milk offers a person the opportunity to become a certified personal trainer. Registration ends June 2nd. For more information, see Musclemilkliftingproject.com.