football Workout of the Day
Tuesday, September 30, 2025Strength & Core
Warm Up
3 Rounds
8 reps
Good Mornings Bodyweight
10 reps
Dead Hang
7 reps
Pause Air Squat
Main Session
5 Sets
5 reps
Dumbbell Goblet Squat
4 Sets
7 reps
Dumbbell Flat Bench Chest Fly
4 Sets
6 reps per leg
Dumbbell Suitcase Bulgarian Split Squat
3 Sets
8 reps per arm
Double Kettlebell Gorilla Row
3 Rounds
30 secs
Superman Hold
30 secs
Alternating Single Arm Kettlebell Plank Pull Through
10 reps per side
Kettlebell Russian Twist
Cool Down
2 Rounds
60 secs
Pancake Stretch
60 secs per leg
Hip Flexor Psoas Stretch
60 secs
Standing Calf Stretch
