football Workout of the Day
Sunday, August 3, 2025Lower Body Focus
Warm Up
3 Rounds
8 reps
Pause Air Squat
10 reps per side
Single Arm Kettlebell Bottoms Up Overhead March
20 reps
Pogo Lateral Hops
Main Session
4 Rounds
5 reps
Barbell Pause Back Squat
3 Rounds
10 metres
Double Dumbbell Overhead Walking Lunge
7 reps per leg
Seated Single Leg Raises Over Object
superset the two exercises
3 Rounds
8 reps
Dumbbell Goblet Squat
30 secs
Isometric Calf Raise Hold
superset the two exercises
4 Rounds
12 reps
Supine Alternating Single Leg Raise
30 secs
Dead Hang
Cool Down
2 Sets
60 secs
Couch Stretch
60 secs per leg
Seated Single Leg Hamstring Stretch
