football Workout of the Day
Monday, August 3, 2026Upper Body Strength
Warm Up
3 Rounds
8 reps per side
Downward Dog Toe Taps
4 reps
4 Way Cone Taps
8 reps
Banded Deadbug
Main Session
3 Sets
6 reps
Barbell Bench Press
3 Sets
6 reps per side
Bird Dog Row
3 Sets
6 reps
Single Arm Dumbbell Push Press
Focus on exploding that push movement
3 Rounds
10 metres
Bear Crawl
10 reps
Cable Seated V Grip Low Row
The bear crawl is always tougher than you think, really tense your core
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
