football Workout of the Day
Saturday, December 27, 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
15 reps
Pause Air Squat
4 Sets
30 secs per leg
Hollow Hold
4 Sets
45 secs
Glute Bridge Hold
4 Rounds
45 secs
Side to Side Lateral Run
45 secs
Supine Leg Raise
45 reps
Jumping Squat
45 reps
Flutter Kicks
Cool Down
3 Rounds
60 secs per leg
Low Dragon Stretch
60 secs per leg
Standing Calf Stretch
60 secs per leg
Couch Stretch
