football Workout of the Day
Wednesday, June 18, 2025Strength
Warm Up
3 Rounds
3 reps per leg
Lateral Hop to Single-Leg Box Jump
8 reps
Scap Push Ups
4 reps per leg
Drop Split Squats
Main Session
5 Sets
3 reps
Barbell Box Pause Back Squat
4 Sets
3 reps per arm
Barbell Bench Press
4 Sets
3 reps
Trap Bar Deadlift
1 Rounds
16 reps
EZ Bar Standing Bicep Curl
16 reps
Dumbbell Seated Overhead Tricep Extension
14 reps
EZ Bar Standing Bicep Curl
14 reps
Dumbbell Seated Overhead Tricep Extension
12 reps
EZ Bar Standing Bicep Curl
12 reps
Dumbbell Seated Overhead Tricep Extension
10 reps
EZ Bar Standing Bicep Curl
10 reps
Dumbbell Seated Overhead Tricep Extension
20 secs in between each exercise. Better start with a lower weight than you think
Cool Down
2 Rounds
60 secs per side
Hip Flexor Psoas Stretch
60 secs per arm
Single Arm Chest Stretch on Wall
60 reps
Standing Calf Stretch
