football Workout of the Day
Friday, April 17, 2026Upper Body and Cardio
Warm Up
3 Rounds
12 reps
Downward Dog Toe Taps
8 reps
Prone T-Raise
6 reps
Scap Push Ups
Main Session
3 Rounds
9 reps
Diamond Push Up
9 reps
Chair Dips
if you can do more than 8, go to 10 reps
3 Rounds
12 reps
Butterfly Sit Up
max reps
Push Ups
do max. push ups
4 Rounds
45 reps
Burpee
15 reps
Tricep Dips
45 reps
Pause Jump Lunges
15 reps
Tricep Dips
45 reps
Forearm Plank Knee to Elbow
15 reps
Tricep Dips
45 reps
High Knees Run
15 reps
Tricep Dips
Cool Down
3 Rounds
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs
Seal Stretch
60 secs per arm
Posterior Shoulder Stretch
