Sport
Football
Hamstrings that hold up, ankles that turn, and a sprint at the end of the game.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Football movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 245 movements in these sessions
- 4 Corners Curtsy
- 4 Corners Side Step
- 45 Degrees Step Out
- 90 to 90 Stretch
- Abdominal Stretch
- Adductor Stretch
- Air Punches March
- All Fours Quad Stretch
- Alternating Barbell Lunges
- Alternating Barbell Side Lunges
- Alternating Hamstring Curl
- Alternating Hamstring Curl with Punch
- Alternating Lateral Bodyweight Lunges
- Alternating Lunge with Rotation
- Alternating Step Out
- Ankle Circles
- Archer Step Back
- Archer Stepback
- Armless Prayer Stretch
- Assisted Sit Ups
- Assisted Sit-Up
- Back Forward Leg Swings
- Back Stretch Dynamic
- Back Supported Hanging Knee Raises
- Backward Abdominal Stretch
- Balance Board Lateral Squat
- Band Decline Sit Up
- Band Hammer Grip Incline Bench Two Arm Row
- Band Lying Reverse Grip Row
- Band Standing Leg Curl
- Banded Calf Raises
- Banded Face Pull
- Banded Squat Jump
- Barbell Alternating Reverse Lunges
- Barbell Bench Lateral Step-Up
- Barbell Calf Jump
- Barbell Curtsey Lunge
- Barbell Curtsy Lunge
- Barbell Curtsy Lunges
- Barbell Front Chest Lunges
- Barbell Front Lunges with Small Pause
- Barbell Front-Rack Lunge
- Barbell Jefferson Split Squat
- Barbell Long Landmine Row
- Barbell Lunges
- Barbell Lunges on the Spot
- Barbell Narrow Full Stance
- barbell overhead alternating reverse lunges
- Barbell Overhead Reverse Lunge
- barbell overhead reverse lunges
- Barbell Pause Lunge
- Barbell Pendlay Row
- Barbell Push Bent Over Row
- Barbell Rear Lunge on Box
- Barbell Seated Twist on Exercise Ball
- Barbell Single Leg Split Squat
- Barbell Split Squat
- Barbell Standing Leg Calf Raises
- Barbell Step-Ups
- Barbell Thruster
- Basic Toe Touch
- Bear Crawls
- Bench Alternating Step Ups
- Bent Over Barbell Row
- Bent-Over Row with Bar
- Bicycling - Stationary
- Body Slide
- Bodyweight Box Jumps
- Bodyweight Calf Raises
- Bodyweight Lying Leg Curl
- Bodyweight Standing Calf Raise
- Bodyweight Step-Up on Step Box
- Bouncing Circle Draw
- Brazilian Crunches
- Bridge (Beginner)
- Bridge (Intermediate)
- Calf Push Stretch with Hands Against Wall
- Calf Raise Clap
- Calf Raise from Deficit with Chair Supported
- Calf Raise with Wall Support
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Calf Stretch on Stairs
- Chair Leg Extended Stretch
- Circle Elbow Arm
- Cobra Pose
- Cobra Side Ab Stretch
- Core Stretch
- Corner Touch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Crunches
- Crouching Heel Back Calf Stretch
- Crunch (Arms Straight)
- Crunch (Straight Leg Up)
- Crunch Floor
- Crunch Frog on Floor
- Crunch with Medicine Ball
- Crunches Hands Overhead
- Crunches Legs On Exercise Ball
- Crunches On An Exercise Ball
- Decline Bench Oblique Crunches Bodyweight
- Decline Levitating Sit Ups Bodyweight
- Diagonal Opens
- Donkey Calf Raise
- Double Kettlebell Sled Push
- Dumbbell Bulgarian Split Squats
- Dumbbell Calf Raises
- Dumbbell Close Grip Shoulder Press Sit Up
- Dumbbell Curtsy Lunge
- Dumbbell Figure Four Hip Thrust
- Dumbbell Goblet Curtsy Lunge
- Dumbbell Goblet Split Squat
- Dumbbell Hip Thrust
- Dumbbell Plank Pullthrough
- Dumbbell Rear Lunge
- Dumbbell Reverse Lunge on the Spot
- Dumbbell Single Leg Calf Raise Wall Support
- Dumbbell Single Leg Step-Up
- Dumbbell Split Squat
- Dumbbell Step Ups
- Dumbbell Step-Up with Knee Raise
- Dynaband Rows
- Dynamic Leg Swing
- Elevated Standing Calf Raise
- Elliptical (Cross Trainer)
- Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Glute Stretch - One Knee To Chest
- Half Monkey Pose
- Hamstring Curls On Exercise Ball
- Hamstring Lying Curl Up Stretch
- Heavy Bag Sled Drag
- High Resistance Band Kneeling Crunch
- Hip and Quad Stretch
- Iron Cross Stretch
- Kettlebell Bulgarian Split Squat Right
- Kettlebell Calf Raise
- Kettlebell Hip Thrusts
- Kettlebell Hip Thrusts with Bench
- Kettlebell Single Leg Calf Raise
- Kettlebell Situp Press
- Kettlebell Sled Drag
- Kettlebell Split Squat
- Kettlebell Sumo Squat Off Stepbox
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine Calf Raise
- Lateral Bodyweight Lunges
- Legs Hand Reach Spine Stretch
- Long Arm Crunches
- Low Box Lateral Runner
- Low Box Quick Feet
- Low Sled Push
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Curls
- Lying Hamstring Stretch
- Lying Knee Roll-Over Stretch
- Lying on Side Arm Circle Warm Up
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- Middle Crunches
- On Your Side Quad Stretch
- One Arm Cow Face Pose - Easy
- Over Head Weight Sit Up
- Overhead Lat Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Pose
- Plate Thruster
- PNF Glute Stretch
- Pretzel Stretch
- Prone Bench Row Barbell Pronate Grip
- Prone Bench Row Barbell Reverse Grip
- Prone Hip Circles
- Pull Sled or Dog Sled Push
- Puppy Pose
- Pyramid Pose - Parsvottanasana
- Raised Leg Crunch
- Rebounder in & Out from Ground
- Reclining Pigeon Pose
- Resistance Band Leg Curl
- Reverse Dumbbell Lunges Off A Step
- Reverse Grip Bent Over Barbell Rows
- Revolved Side Angle Pose with Prayer Hands
- Revolved Side Angle Pose with Prayer Hands Beginner
- Rising Stomach Stretch
- Rocking Standing Calf Raise
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Outdoors
- Running - Treadmill
- Scapular Retraction
- Seated Barbell Twists
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Crunches
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Straight Leg Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated V Up
- Single Kettlebell Sled Push
- Single Leg Dumbbell Calf Raises
- Single-Leg Lying Hamstring Curl
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Situps
- Skipping
- Sled Push
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Side Slope Stretch
- Standing Upper Back Stretch
- Star Crunches
- Static Barbell Side Split Squats
- Static Dumbbell Lunges
- Step Up on Chair Bodyweight
- Suspension Trainer with Grips Hanging Knees to Elbows
- Suspension Trainer with Grips Straight Hip Leg Curl
- Tennis Forehand Ground Stroke
- The Wall Ball
- TRX Hamstring Curls
- Tyre - Squat Jumps
- Unilateral Box Jump - Bilateral Deceleration
- V Crunches
Football workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Football24 sessions · 144 main slots View group
- Quadriceps: 46 main slots
- Calves: 27 main slots
- Hamstrings: 24 main slots
- Abdominals: 23 main slots
- Full Body: 16 main slots
- Glutes: 5 main slots
- Adductors: 2 main slots
- Obliques: 1 main slots
WORKOUT ANIMATION45 Degrees Step Out
- 45 Degrees Step Out
- 4 Corners Curtsy
- 4 Corners Side Step
- Air Punches March
- Alternating Hamstring Curl
24 workouts
- Football — Football Conditioning, Week 1 Day 1 (Advanced)
- Football — Football Conditioning, Week 1 Day 1 (Beginner)
- Football — Football Conditioning, Week 1 Day 1 (Intermediate)
- Football — Football Conditioning, Week 1 Day 2 (Advanced)
- Football — Football Conditioning, Week 1 Day 2 (Beginner)
- Football — Football Conditioning, Week 1 Day 2 (Intermediate)
- Football — Football Conditioning, Week 2 Day 1 (Advanced)
- Football — Football Conditioning, Week 2 Day 1 (Beginner)
- Football — Football Conditioning, Week 2 Day 1 (Intermediate)
- Football — Football Conditioning, Week 2 Day 2 (Advanced)
- Football — Football Conditioning, Week 2 Day 2 (Beginner)
- Football — Football Conditioning, Week 2 Day 2 (Intermediate)
- Football — Football Conditioning, Week 3 Day 1 (Advanced)
- Football — Football Conditioning, Week 3 Day 1 (Beginner)
- Football — Football Conditioning, Week 3 Day 1 (Intermediate)
- Football — Football Conditioning, Week 3 Day 2 (Advanced)
- Football — Football Conditioning, Week 3 Day 2 (Beginner)
- Football — Football Conditioning, Week 3 Day 2 (Intermediate)
- Football — Football Conditioning, Week 4 Day 1 (Advanced)
- Football — Football Conditioning, Week 4 Day 1 (Beginner)
- Football — Football Conditioning, Week 4 Day 1 (Intermediate)
- Football — Football Conditioning, Week 4 Day 2 (Advanced)
- Football — Football Conditioning, Week 4 Day 2 (Beginner)
- Football — Football Conditioning, Week 4 Day 2 (Intermediate)
02 Sprint12 sessions · 72 main slots View group
- Quadriceps: 14 main slots
- Glutes: 13 main slots
- Calves: 12 main slots
- Abdominals: 12 main slots
- Middle Back: 11 main slots
- Full Body: 8 main slots
- Traps: 1 main slots
- Hamstrings: 1 main slots
WORKOUT ANIMATIONSkipping
- Skipping
- Sled Push
- Double Kettlebell Sled Push
- Heavy Bag Sled Drag
- Low Sled Push
12 workouts
- Football — Track and Sprint, Week 1 Day 3 (Advanced)
- Football — Track and Sprint, Week 1 Day 3 (Beginner)
- Football — Track and Sprint, Week 1 Day 3 (Intermediate)
- Football — Track and Sprint, Week 2 Day 3 (Advanced)
- Football — Track and Sprint, Week 2 Day 3 (Beginner)
- Football — Track and Sprint, Week 2 Day 3 (Intermediate)
- Football — Track and Sprint, Week 3 Day 3 (Advanced)
- Football — Track and Sprint, Week 3 Day 3 (Beginner)
- Football — Track and Sprint, Week 3 Day 3 (Intermediate)
- Football — Track and Sprint, Week 4 Day 3 (Advanced)
- Football — Track and Sprint, Week 4 Day 3 (Beginner)
- Football — Track and Sprint, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Football, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 24 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 26 exercises · 24 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 26 exercises · 25 sets
- Week 3 · Day 36 exercises · 26 sets
- Week 4 · Day 16 exercises · 25 sets
- Week 4 · Day 26 exercises · 25 sets
- Week 4 · Day 36 exercises · 26 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 36 exercises · 26 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 26 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 26 exercises · 25 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 24 sets
- Week 4 · Day 26 exercises · 24 sets
- Week 4 · Day 36 exercises · 25 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 30 sets
- Week 1 · Day 26 exercises · 31 sets
- Week 1 · Day 36 exercises · 32 sets
- Week 2 · Day 16 exercises · 30 sets
- Week 2 · Day 26 exercises · 31 sets
- Week 2 · Day 36 exercises · 31 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 31 sets
- Week 3 · Day 36 exercises · 32 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 36 exercises · 32 sets
What this block is
Football runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Sport tier
Trained for the thing you play at the weekend.
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Want football built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Sport tier · the whole library.