football Workout of the Day
Sunday, August 2, 2026Upper Body Strength
Warm Up
3 Rounds
8 reps
Downward Dog Toe Taps
8 reps
Prone T-Raise
6 reps
Plyometric Push Ups
Main Session
3 Sets
8 reps per side
Bird Dog Row
3 Sets
8 reps per arm
Single Arm Dumbbell Bench Press
Focus on exploding that push movement
3 Sets
6 reps per leg
Cable Half Kneeling Face Pull
3 Rounds
6 reps
Hand Releasing Push Ups
5 reps
Weighted Chin Up
Cool Down
2 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
6 reps
Jefferson's Curl
60 secs per arm
Single Arm Chest Stretch on Wall
