football Workout of the Day
Saturday, October 25, 2025Lower Body & Core
Warm Up
3 Rounds
8 reps per leg
Knee Hover Quadruped Fire Hydrant
10 metres
Duck Walk
20 reps
Fast Feet Toe Taps
Main Session
3 Sets
20 reps
Bodyweight Squat
3 Sets
8 reps per leg
Pause Jump Lunges
4 Sets
30 secs
Glute Bridge Hold
3 Sets
8 reps per leg
Bulgarian Split Squat Jumps
4 Rounds
30 secs
Candlestick Roll Up Tuck Jump
30 secs
Supine Leg Raise
30 secs
Wall Hold
Cool Down
3 Rounds
30 secs per leg
Hip Flexor Psoas Stretch
30 secs per leg
Standing Single Leg Hamstring Stretch
30 secs per leg
Couch Stretch
