football Workout of the Day
Thursday, July 17, 2025Upper Body Power & Conditioning
Warm Up
3 Rounds
5 metres per side
Plank Lateral Crawl
5 reps
Hand Releasing Push Ups
30 secs
Dead Hang
Main Session
3 Sets
8 reps per arm
Alternating Dumbbell Floor Press
Focus on exploding that push movement
3 Sets
6 reps per side
Bird Dog Row
4 Sets
5 reps per arm
Single Arm Landmine Press (Explosive)
6 Sets
250 mins
Rowing
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
