football Workout of the Day
Thursday, July 24, 2025Strength & Core
Warm Up
3 Rounds
6 reps
Prone T-Raise
10 reps
Dead Bug
10 metres
Bodyweight Walking Lunge
Main Session
4 Sets
7 reps
Kettlebell Goblet Squat
4 Sets
7 reps per arm
Double Kettlebell Alternating Push Press
4 Rounds
5 reps per leg
Lateral Hop to Single-Leg Box Jump
12 reps
Dumbbell Lateral Raise
3 Rounds
8 reps
Hanging Knee Raises
10 reps
Alternating Single Arm Kettlebell Feet Elevated Plank Pull Through
30 secs per leg
Bent Knee Copenhagen Plank
Cool Down
2 Rounds
6 reps
Jefferson's Curl
60 secs
Seal Stretch
10 reps per leg
Kneeling Lunge to Half Split Rocks
