football Workout of the Day
Friday, April 24, 2026Full Body Strength
Warm Up
3 Rounds
10 metres
A Skips
10 metres
Bear Crawl
10 metres
Miniband Feet Lateral Walk
MAIN SESSION
6 Sets
3 reps
Seated Box Jumps
4 Sets
8 reps
Trap Bar Deadlift
if you don't have a trap bar, do Kettlebell Deadlifts
3 Rounds
7 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
12 reps
Dead Bug
3 Rounds for Time
10 reps
Kettlebell Swing
10 metres per side
Single Arm Farmers Carry March
14 reps
Kettlebell Russian Twist
do these three exercises with limit rest in between rounds
Cool Down
2 Rounds
60 secs
Pancake Stretch
5 reps
Jefferson's Curl
60 secs per leg
Couch Stretch
