football Workout of the Day
Tuesday, March 31, 2026Plyo and Conditioning
Warm Up
3 Rounds
4 reps
Hamstring Walkout
4 reps
Lateral Bound to Vertical Jump
14 reps
Pogo Lateral Hops
Plyo Main Session
5 Sets
3 reps
Seated Box Jumps
5 Sets
3 reps
Pogo Hops to Box Jump
Conditioning
4 Sets
10 secs
Assault Bike
4 Sets
15 secs
Assault Bike
4 Sets
30 secs
Assault Bike
4 Sets
60 secs
Assault Bike
Cool Down
2 Rounds
60 secs per leg
Couch Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
60 secs per leg
Lying Quad Stretch
