football Workout of the Day
Friday, October 10, 2025Strength & Core
Warm Up
3 Rounds
10 reps
Good Mornings Bodyweight
10 reps per side
Plank Lateral Crawl
10 reps
Bodyweight Squat
Main Session
3 Sets
6 reps
Barbell Pause Back Squat
3 Sets
8 reps
Dumbbell Close Grip Floor Chest Press
3 Sets
8 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Sets
8 reps per side
Bird Dog Row
2 Rounds
14 reps
Hollow Rock
30 secs per arm
3-Point Plank
10 reps
Banded Hamstring Curls
Cool Down
2 Rounds
60 secs per leg
Pancake Stretch
60 secs
Seal Stretch
60 secs per arm
Deltoid Stretch
