football Workout of the Day
Wednesday, September 17, 2025Upper Body Strength
Warm Up
2 Rounds
8 reps
Downward Dog Toe Taps
8 reps
Prone T-Raise
30 secs
Dead Hang
Main Session
4 Sets
6 reps
Barbell Bench Press
4 Sets
6 reps
Dual Dumbbell Prone Row
3 Rounds
8 reps
Dumbbell Lateral Raise
6 reps per arm
Single Arm Landmine Press (Explosive)
Rest as needed in between rounds
5 Rounds for Time
5 reps per arm
Single Arm Dumbbell Power Snatch
8 reps
Dumbbell Suitcase Box Step Up
Cool Down
2 Rounds
30 secs per arm
Single Arm Chest Stretch on Wall
30 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per arm
Posterior Shoulder Stretch
