football Workout of the Day
Wednesday, January 7, 2026Gym Conditioning
Warm Up
1 Sets
5 mins
Watt Bike
3 Rounds
4 reps
Hamstring Walkout
4 reps
Lateral Bound to Vertical Jump
Main Session
8 Sets
10 secs
Watt Bike
Rest as needed between the Watt Bike the next circuit
4 Rounds for Time
250 metres
Rowing
8 reps per arm
Single Arm Dumbbell Power Snatch
20 reps
Bicycle Crunch
Rest again as needed before finishing with the Watt Bike sprints
8 Sets
10 secs
Watt Bike
Cool Down
2 Rounds
60 secs per leg
Couch Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
60 secs per leg
Lying Quad Stretch
