football Workout of the Day
Sunday, August 30, 2026Lower Body Strength
Warm Up
3 Rounds
4 reps
Lateral Bound to Vertical Jump
20 reps
Fast Feet Toe Taps
6 reps
Pause Air Squat
Main Session
5 Sets
5 reps
Barbell Box Pause Back Squat
3 Sets
10 reps
Dumbbell Suitcase Alternating Reverse Lunge
3 Rounds
8 reps per leg
Quadruped Hip Extension
10 metres
Broad Jump
3 Sets
6 reps
Cable Standing Single Leg Hamstring Curl
don't rush these curls, nice and slow
4 Sets
45 secs
Isometric Calf Raise Hold
Cool Down
2 Rounds
30 secs per leg
Couch Stretch
10 reps per leg
Kneeling Lunge to Half Split Rocks
30 secs per leg
Standing Calf Stretch
