football Workout of the Day
Saturday, January 24, 2026Full Body Strength + Conditioning
Warm Up
3 Rounds
6 reps
Pause Air Squat
5 metres per side
Side Shuffle
5 reps per side
Kneeling Lunge to Half Split Rocks
Main Session
6 Sets
3 reps
Seated Box Jumps
4 Sets
7 reps
Trap Bar Deadlift
if you don't have a trap bar, do use two kettlebells
3 Rounds
7 reps per leg
Single Arm Kettlebell Bottoms Up Front Rack Walking Lunge
7 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
8 Rounds
10 secs
Watt Bike
This will be 4 minutes of very tough effort
Cool Down
2 Rounds
60 secs
Pancake Stretch
6 reps
Jefferson's Curl
60 secs per leg
Couch Stretch
