football Workout of the Day
Thursday, January 1, 2026Power and Strength
Warm Up
3 Rounds
6 reps per leg
Step Downs
8 secs per arm
Shoulder Taps
8 reps per arm
Superband Standing Pallof Press
Main Session
4 Sets
4 reps
Barbell Power Clean
moderate weight, focus on speed
5 Sets
3 reps
Barbell Bench Press
3 Rounds
5 reps per leg
Bulgarian Split Squat Jumps
8 reps per arm
Single Arm Kettlebell Bent Over Row
3 Sets
12 reps
Landmine Standing Oblique Twist
Cool Down
2 Rounds
60 secs per side
Hip Flexor Psoas Stretch
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs
Seal Stretch
