football Workout of the Day
Monday, August 11, 2025Lower Body Strength & Run
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
10 metres
Duck Walk
20 reps
Pogo Lateral Jumps
Main Session
3 Sets
7 reps
Depth Broad Jumps
3 Sets
8 reps
Barbell Pause Back Squat
These are tough, you'll likely want to go lighter than you think
3 Rounds
5 reps
Single Arm Kettlebell Single Leg Standing Bent Knee Around The World
8 reps per side
Bird Dog
2 Rounds
3 mins
Run
Run at Low Intensity (40%)
2 mins
Run
Run at Moderate Intensity (50%)
30 secs
Run
Run at High Intensity (80%)
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
60 secs
Seal Stretch
45 secs per leg
Seated Single Leg Hamstring Stretch
