football Workout of the Day
Friday, June 20, 2025Lower Body Strength and Run
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
10 reps per leg
Duck Walk
20 reps
Pogo Lateral Jumps
Main Session
3 Sets
8 reps
Lateral Bound to Vertical Jump
3 Sets
10 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Rounds
5 reps per leg
Single Leg Balance Kettlebell Around the World
8 reps per side
Bird Dog
6 Rounds for Time
1 mins
Run
Run at Low Intensity (40%)
30 secs
Run
Run at High Intensity (80%)
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
60 secs
Seal Stretch
45 secs per leg
Seated Single Leg Hamstring Stretch
