football Workout of the Day
Monday, July 28, 2025Upper Body & Core
Warm Up
3 Rounds
8 reps per side
Downward Dog Toe Taps
8 reps per arm
Single Arm Banded Row
10 reps
Band Pull Aparts
Main Session
8 Rounds
10 secs
Watt Bike
3 Sets
8 reps per arm
Single Arm Dumbbell Push Press
3 Sets
8 reps per arm
Dumbbell Pendlay Row
3 Sets
max reps
Push Ups
3 Rounds
30 secs
Superman Hold
6 reps per arm
Alternating Single Arm Kettlebell Plank Pull Through
8 Rounds
10 secs
Watt Bike
Cool Down
2 Rounds
60 secs
Seal Stretch
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs per arm
Overhead Single Arm Tricep Stretch
