football Workout of the Day
Saturday, March 28, 2026Lower Body Focus
Warm Up
3 Rounds
5 reps
Hamstring Walkout
10 metres
Bodyweight Walking Lunge
10 metres
Duck Walk
Main Session
4 Rounds
8 reps
Barbell Back Squat
15 reps
Calf Raises (Bodyweight)
superset the two exercises
3 Rounds
7 reps per leg
Dumbbell Suitcase Bulgarian Split Squat
10 reps
Dead Bug
superset the two exercises
3 Rounds
5 reps per leg
Kettlebell Goblet Cossack Squat
30 secs per leg
Stability Ball Single Leg Glute Bridge
superset the two exercises
4 Sets
12 reps
Landmine Tall Kneeling Oblique Twist
Cool Down
2 Sets
60 secs
Couch Stretch
60 secs per leg
Seated Single Leg Hamstring Stretch
