football Workout of the Day
Sunday, July 13, 2025Full Body & Speed
Warm Up
3 Rounds
20 metres
A Skips
10 metres
Bear Crawl
12 reps
90/90 Hip Rolls
Main Session
3 Sets
7 reps
Depth Jumps
3 Sets
14 reps
Tall Kneeling Alternating Dumbbell Press
3 Rounds
6 reps per leg
Lateral Jumps
6 reps
Plyometric Push Ups
3 Rounds for Time
10 reps
Kettlebell Swing
10 reps
Alternating Single Arm Dumbbell Power Snatch
10 reps
Box Jump
do this workout as fast as possible. It'll be a tough one and burn!
Cool Down
1 Sets
5 mins
Run
cool down run
2 Rounds
60 secs per leg
Standing Calf Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
