football Workout of the Day
Wednesday, July 9, 2025Power & Endurance
Warm Up
3 Rounds
4 reps
Depth Jumps
30 secs per leg
Single Leg Balance (Eyes Closed)
10 reps
Band Pull Aparts
MAIN SESSION
3 Rounds
6 reps
Depth Box Jumps
6 reps
Plyometric Push Ups
3 Sets
8 reps
Trap Bar Deadlift
3 Sets
6 reps
Med Ball Slam to Broad Jump
5 Rounds
30 secs
Watt Bike
sprint pace
2 mins
Watt Bike
Bike a steady pace
You can do this as a running variation if you prefer
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
