football Workout of the Day
Friday, December 12, 2025Lower Body & Core
Warm Up
3 Rounds
8 reps per leg
Knee Hover Quadruped Fire Hydrant
10 reps per side
Pogo Lateral Jumps
20 reps
Fast Feet Toe Taps
Main Session
3 Sets
12 reps
Pause Air Squat
4 Sets
30 secs per leg
Isometric Lunge Hold
4 Sets
30 secs
Glute Bridge Hold
4 Rounds
30 secs
Hand Releasing Push Ups
30 secs
Supine Leg Raise
30 secs
Wall Hold
30 reps
Hollow Rock
COOL DOWN
3 Rounds
30 secs per leg
Tabletop Hip Circle
30 secs per leg
Standing Calf Stretch
30 secs per leg
Couch Stretch
