football Workout of the Day
Tuesday, October 14, 2025Upper Body & Core
Warm Up
3 Rounds
12 reps
Downward Dog Toe Taps
8 reps
Prone Elbow Lift Off
8 reps
Dead Bug
Main Session
3 Sets
8 reps
Barbell Bench Press
3 Sets
10 reps
Barbell Bent Over Row
3 Sets
8 reps
Cable Wide Grip Lat Pulldown
3 Rounds
max reps
Push Ups
4 reps per side
Single Arm Kettlebell Tall Kneeling Around the World
8 Rounds
15 secs
Watt Bike
Sprint 15 secs and rest 15 secs. Give it all you've got!
Cool Down
2 Rounds
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per arm
Posterior Shoulder Stretch
