football Workout of the Day
Saturday, December 13, 2025Lower Body Strength and Run
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
5 reps per leg
Single Leg Cone Touch
20 reps
Pogo Lateral Jumps
Main Session
3 Sets
8 reps per leg
Alternating Box Step Ups
4 Sets
6 reps
Barbell Back Squat
3 Rounds
8 reps per leg
Single Leg Balance Kettlebell Around the World
5 reps per side
Hanging Oblique Knee Raise
3 Rounds
3 mins
Run
Run at Low Intensity (40%)
2 secs
Run
Run at Moderate Intensity (50%)
30 reps
Run
Run at High Intensity (80%)
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
60 secs
Seal Stretch
45 secs per leg
Seated Single Leg Hamstring Stretch
