rugby Workout of the Day
Monday, December 29, 2025Lower Body Power & Scrum Strength
Warm Up
3 Rounds
8 reps per leg
Seated Single Leg Raises Over Object
10 reps
Banded Good Mornings
10 reps
Pause Air Squat
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Trap Bar Deadlift
5 Sets
5 reps
Depth Box Jumps
3 Sets
10 reps
Barbell Hip Thrust
3 Rounds
30 secs per leg
Side Plank with Leg Abduction
5 reps
Prone Neck Bridge
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
