football Workout of the Day
Wednesday, October 21, 2026Upper Body Strength
Warm Up
2 Rounds
8 reps
Downward Dog Toe Taps
12 reps
Prone Angel
30 secs
Dead Hang
Main Session
4 Sets
6 reps
Barbell Bench Press
4 Sets
6 reps
Barbell Row
3 Rounds
8 reps
Dumbbell Lateral Raise
8 reps
Cable Rope Standing Tricep Pushdown
Rest as needed in between rounds
3 Rounds for Time
7 reps per arm
Single Arm Kettlebell Swing
7 reps per arm
Single Arm Dumbbell Push Press
20 metres
Dumbbell Farmers Carry
10 reps
Box Jump Overs
Cool Down
2 Rounds
30 secs per arm
Single Arm Chest Stretch on Wall
30 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per arm
Posterior Shoulder Stretch
