football Workout of the Day
Thursday, July 30, 2026Upper and Lower
Warm Up
3 Rounds
6 reps per leg
Step Downs
10 reps
Shoulder Taps
8 reps per arm
Superband Standing Pallof Press
Main Session
4 Sets
5 reps
Barbell Box Pause Back Squat
4 Sets
5 reps
Barbell Bench Press
3 Sets
8 reps
Barbell Row
3 Rounds
7 reps per leg
Dumbbell Suitcase Lateral Lunge
8 reps
Cable Seated V Grip Lat Pulldown
3 Sets
12 reps
Hanging Knee Raises
Cool Down
2 Rounds
60 secs per side
Hip Flexor Psoas Stretch
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs
Seal Stretch
