football Workout of the Day
Saturday, May 9, 2026Strength & Core
Warm Up
3 Rounds
10 reps
Rear Foot Elevated Single Leg Jumps
10 metres
Plank Lateral Crawl
6 reps
Prone T-Raise
Main Session
3 Sets
8 reps
Barbell Pause Back Squat
The pause back squats are much harder than you think. Always start with less weight than you think, you can always add more
3 Sets
8 reps per arm
Standing Filly Press
3 Rounds
8 reps per leg
Single Leg Dumbbell Romanian Deadlift
8 reps
Alternating Upright Row
3 Rounds
10 reps
Med Ball Slam
10 reps per side
Single Arm Kettlebell Suitcase March
16 reps
Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through
rest in between rounds if needed
Cool Down
2 Rounds
30 secs per leg
Hip Flexor Psoas Stretch
60 secs
Seal Stretch
30 secs per arm
Deltoid Stretch
