12 Week Bodyweight Challenge for Footballers (Week 1, Day 2)

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Day 2 Full Bodyweight Workout | 12 Week Challenge:

00:00 — Intro & Overview of Day 2
00:40 — Warm-Up Instructions
01:10 — Jog in Place
01:50 — Hip Openers (In-Out-In Drill)
02:45 — Open the Gate Mobility
04:44 — Leg Swings (Forward & Back)
05:45 — Down Dog to Up Dog Stretch
06:43 — Groin Stretch & Mobility
07:13 — Warm-Up Round 2
08:07 — Training Advice for In-Season Players
10:43 — Final Warm-Up + Glute Activation
13:16 — Workout Overview (7 Exercises Explained)
13:35 — Exercise 1: Speed Squats
15:29 — Exercise 2: Sprint on the Spot
16:23 — Exercise 3: Push-Ups (Regular or Modified)
17:24 — Exercise 4: Alternating Curtsy Lunges
18:44 — Exercise 5: Russian Twists
19:42 — Exercise 6: YW Shoulder Extensions
21:03 — Exercise 7: Plank (Core Stability)
22:06 — Rest Break (Round 1 Complete)
22:17 — Round 2: Speed Squats
23:14 — Round 2: Sprint on the Spot
25:17 — Round 2: Curtsy Lunges
26:26 — Round 2: Heel Touches
27:32 — Round 2: YW’s
28:30 — Round 2: Plank Hold
29:21 — Rest Break (Round 2 Complete)
29:46 — Final Round: Speed Squats
31:45 — Final Round: High-Intensity Sprints
33:41 — Final Round: Heel Touches
34:30 — Swimmers (Final Back Exercise)
35:35 — Final Plank Hold
36:29 — Cool Down & Stretching Overview
36:43 — Stretch 1: Butterfly (Groin)
37:32 — Stretch 2: Knee Hug (Glutes)
38:29 — Stretch 3: Quad Stretch
40:00 — Extended Hip & Glute Mobility
44:50 — Workout Wrap-Up
45:05 — Outro & Day 3 Preview