football Workout of the Day
Sunday, July 20, 2025Lower Body & Core
Warm Up
3 Rounds
8 reps per leg
Knee Hover Quadruped Fire Hydrant
10 reps per side
Pogo Lateral Jumps
20 reps
Fast Feet Toe Taps
Main Session
3 Sets
12 reps
Pause Air Squat
3 Sets
10 reps per leg
Pause Jump Lunges
3 Sets
20 reps
Alternating Single Leg Wall Sit
4 Sets
60 secs
Isometric Calf Raise Hold
4 Rounds
30 secs
Sit Up
30 secs
Supine Leg Raise
30 secs per leg
Isometric Lunge Hold
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
60 secs per leg
Couch Stretch
