football Workout of the Day
Tuesday, June 30, 2026Lower Body Strength & Run
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
6 reps
Pause Air Squat
10 reps
Lateral Jumps
Main Session
5 Sets
5 reps
Barbell Pause Back Squat
you can see reps are getting lower, with more
6 Rounds
2 reps
Barbell Power Clean
Really focus on not pulling with your warms but pushing with your legs
3 Sets
8 reps per leg
Dumbbell Suitcase Alternating Forward Lunge
4 Rounds
2 mins
Run
Run at Low Intensity (40%)
30 secs
Run
Run at High Intensity (80%)
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
60 secs
Seal Stretch
45 secs per leg
Seated Single Leg Hamstring Stretch
