football Workout of the Day
Friday, May 8, 2026Power & Endurance
Warm Up
3 Rounds
6 reps
Depth Jumps
30 secs per leg
Single Leg Balance (Eyes Closed)
8 reps
Band Pull Aparts
MAIN SESSION
3 Rounds
6 reps
Box Jump
10 reps
Dumbbell Lateral Raise
3 Sets
8 reps
Trap Bar Deadlift
6 Sets
3 reps
Med Ball Slam to Broad Jump
6 Rounds
30 secs
Watt Bike
sprint pace
2 mins
Watt Bike
Bike a steady pace
Cool Down
3 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
