football Workout of the Day
Wednesday, September 3, 2025Full Body
Warm Up
3 Rounds
20 metres
A Skips
8 reps per leg
Quadruped Hip Extension
10 metres per side
Side Shuffle
Main Session
3 Rounds for Time
3 mins
Run
Run at slow pace (40%)
1 mins
Run
Run at fast pace (70%)
3 Rounds for Time
10 metres
Plank Lateral Crawl
10 reps
Cable Standing Face Pull
20 reps
Flutter Kicks
try to complete with minimum rest
3 Rounds
10 metres
Double Dumbbell Overhead Walking Lunge
20 reps
Hollow Rock
6 reps
Hand Releasing Push Ups
2 Rounds
3 mins
Run
Run at slow pace (40%)
1 mins
Run
Run at fast pace (70%)
Cool Down
2 Rounds
60 secs
Pancake Stretch
6 reps
Jefferson's Curl
60 secs per leg
Couch Stretch
