football Workout of the Day
Wednesday, October 1, 2025Upper Body & Core
Warm Up
3 Rounds
8 reps per side
Downward Dog Toe Taps
10 reps
Prone Angel
Main Session
3 Sets
8 reps
Barbell Bench Press
3 Sets
8 reps
Barbell Bent Over Row
3 Sets
8 reps per side
Single Arm Dumbbell Half Kneeling Overhead Press
3 Rounds
max reps
Push Ups
4 reps per side
Hanging Oblique Knee Raise
6 Rounds
15 secs
Watt Bike
Sprint 15 secs and rest 15 secs. Your legs will be burning
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
