football Workout of the Day
Friday, September 18, 2026Full-Body Functional Strength
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
10 reps
Lateral Jumps
10 reps
Banded Good Mornings
Main Session
5 Sets
4 reps
Barbell Power Clean
if this movement is new to you, start with a light weight
4 Sets
6 reps
Trap Bar Deadlift
3 Rounds
20 metres
Dumbbell Farmers Carry
20 metres
Burpee Broad Jump
2 Rounds
12 reps
Dumbbell Alternating Bicep Curl
12 reps
Dumbbell Seated Overhead Tricep Extension
10 reps
Dumbbell Alternating Bicep Curl
10 reps
Dumbbell Seated Overhead Tricep Extension
8 reps
Dumbbell Alternating Bicep Curl
8 reps
Dumbbell Seated Overhead Tricep Extension
Complete with no rest in between sets but then rest 90 seconds in between the two rounds
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs
Seal Stretch
10 reps
Squat to Hamstring Stretch
