football Workout of the Day
Monday, October 6, 2025Strength & Core
Warm Up
3 Rounds
10 reps
Good Mornings Bodyweight
10 metres
Plank Lateral Crawl
6 reps
Pause Air Squat
Main Session
3 Sets
6 reps
Barbell Pause Back Squat
3 Sets
8 reps per arm
Single Arm Dumbbell Push Press
3 Sets
10 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Rounds
8 reps
Med Ball Slam
8 reps per side
Single Arm Kettlebell Suitcase March
16 reps
Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through
COOL DOWN
2 Rounds
30 secs per leg
Hip Flexor Psoas Stretch
60 secs
Seal Stretch
30 secs per arm
Deltoid Stretch
