football Workout of the Day
Friday, January 30, 2026Lower Body Strength
Warm Up
3 Rounds
4 reps
Pogo Hops to Box Jump
6 reps per leg
Fire Hydrant
20 reps
Fast Feet Toe Taps
Main Session
5 Sets
3 reps
Barbell Pause Back Squat
4 Sets
4 reps
Barbell Romanian Deadlift
4 Sets
4 reps
Seated Box Jumps
3 Rounds
5 reps per leg
Step Downs
10 reps per arm
Single Arm Kettlebell Hollow Hold With Flutter Kick
3 Rounds
16 reps
Hanging Knee Raises
5 reps
Nordic Hamstring Curl
Cool Down
2 Rounds
60 secs per leg
Couch Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
60 secs per leg
Ankle Dorsiflexion Mobilization
