football Workout of the Day
Tuesday, July 1, 2025Upper Body Power
Warm Up
3 Rounds
10 reps per side
Plank Lateral Crawl
8 reps
Prone Angel
14 reps
Dumbbell Lateral Raise
choose a low weight for these
Main Session
4 Sets
250 mins
Rowing
This will test your anaerobic endurance
3 Sets
7 reps per arm
Alternating Dumbbell Floor Press
Focus on exploding that push movement
3 Sets
5 reps per arm
Single Arm Landmine Row
3 Sets
5 reps per arm
Single Arm Landmine Press (Explosive)
4 Sets
250 mins
Rowing
This will test your anaerobic endurance
Cool Down
2 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
6 reps
Jefferson's Curl
60 secs per arm
Single Arm Chest Stretch on Wall
