football Workout of the Day
Monday, August 18, 2025Lower Body Focus
Warm Up
3 Rounds
8 reps
Squat to Hamstring Stretch
5 reps
Hamstring Walkout
10 metres
Duck Walk
Main Session
4 Rounds
5 reps
Barbell Pause Back Squat
30 secs
Seated Dumbbell Overhead Hold
superset the two exercises
3 Rounds
7 reps per leg
Landmine Single Leg Romanian Deadlift
10 reps
Seated Single Leg Raises Over Object
superset the two exercises
3 Rounds
7 reps per leg
Single Leg Press
7 reps
Banded Hamstring Curls
superset the two exercises
6 Rounds
30 secs
Plank
30 secs
Superman Hold
30 secs
Rest
Cool Down
2 Sets
60 secs
Couch Stretch
60 secs per leg
Seated Single Leg Hamstring Stretch
