football Workout of the Day
Saturday, July 5, 2025Power & Endurance
Warm Up
3 Rounds
20 reps
Pogo Lateral Hops
7 reps
Prone Elbow Lift Off
5 reps per leg
Single Leg Cone Touch
Main Session
3 Sets
7 reps per side
Single Arm Kettlebell Suitcase Deadlift
3 Sets
6 reps per leg
Pause Jump Lunges
4 Rounds
6 reps
Depth Broad Jumps
6 reps per arm
Single Arm Landmine Press (Explosive)
4 Rounds
400 metres
Run
Run a steady pace
100 metres
Run
Run a fast pace
Cool Down
3 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
