football Workout of the Day
Tuesday, August 5, 2025Lower Body Focus
Warm Up
3 Rounds
8 reps
Pause Air Squat
10 metres
Bodyweight Walking Lunge
10 metres
Duck Walk
Main Session
4 Rounds
8 reps
Barbell Back Squat
15 reps
Calf Raises (Bodyweight)
3 Rounds
8 reps
Barbell Romanian Deadlift
10 reps
Hanging Knee Raises
3 Rounds
10 metres
Dumbbell Suitcase Alternating Forward Lunge
30 secs per leg
Single Leg Glute Bridge
8 Sets
20 secs
Kettlebell Russian Twist
Cool Down
2 Sets
60 secs per leg
Couch Stretch
60 secs per leg
Seated Single Leg Hamstring Stretch
60 secs per leg
Pigeon Pose
