football Workout of the Day
Thursday, September 18, 2025Full Body & Speed
Warm Up
3 Rounds
10 metres
A Skips
10 metres
Bear Crawl
12 reps
90/90 Hip Rolls
Main Session
4 Sets
6 reps
Depth Jumps
3 Sets
8 reps per arm
Tall Kneeling Alternating Dumbbell Press
3 Rounds
6 reps per leg
Lateral Jumps
6 reps
Plyometric Push Ups
3 Rounds
12 reps
Kettlebell Swing
8 reps per arm
Single Arm Dumbbell Push Press
8 reps
Box Jump
do this workout as fast as possible. It'll be tough
Cool Down
1 Sets
5 mins
Run
cool down run
2 Rounds
60 secs per leg
Standing Calf Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
