football Workout of the Day
Friday, August 22, 2025Full Body & Conditioning
Warm up
3 Rounds
20 reps
Pogo Lateral Jumps
10 metres
Bear Crawl
12 reps
90/90 Hip Rolls
Main Session
3 Sets
7 reps
Depth Broad Jumps
3 Rounds
6 reps per leg
Lateral Jumps
6 reps
Dumbbell Z Press
1 Rounds for Time
1000 metres
Watt Bike
4 reps
Alternating Single Arm Dumbbell Devil Press
800 metres
Watt Bike
6 reps
Alternating Single Arm Dumbbell Devil Press
600 reps
Watt Bike
8 reps
Alternating Single Arm Dumbbell Devil Press
400 metres
Watt Bike
10 reps
Alternating Single Arm Dumbbell Devil Press
Cool Down
2 Rounds
60 secs per leg
Standing Calf Stretch
60 secs
Seal Stretch
7 reps per leg
Kneeling Lunge to Half Split Rocks
