football Workout of the Day
Saturday, August 16, 2025Upper Body & Conditioning
Warm Up
3 Rounds
8 reps
Laying Med Ball Chest Press
8 reps
Prone Elbow Lift Off
8 reps
Hanging Knee Raises
Main Session
8 Rounds
10 secs
Watt Bike
Go as hard as possible for 10 secs and then rest 20 secs
3 Sets
8 reps per arm
Single Arm Dumbbell Push Press
3 Sets
5 reps
Nordic Hamstring Curl
3 Sets
10 reps per arm
Dumbbell Pendlay Row
3 Rounds
12 reps
Hollow Rock
12 reps
Alternating Single Arm Kettlebell Plank Pull Through
8 Rounds
10 secs
Watt Bike
4 minutes of hell - give it all you've got!
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
