rugby Workout of the Day
Monday, June 30, 2025Strength & Power
Warm Up
3 Sets
10 reps per arm
Single Arm Banded Row
10 reps
Bodyweight Hip Thrust
7 reps
Push Ups
Main Session
5 Sets
5 reps
Barbell Pause Back Squat
5 Sets
5 reps
Barbell Bench Press
3 Rounds
7 reps per arm
Double Kettlebell Gorilla Row
7 reps per leg
Pause Jump Lunges
3 Rounds
45 secs
Seated Dumbbell Overhead Hold
12 reps per leg
Single Leg Banded Hamstring Curls
3 Rounds
This is going to be tough on your arms. Try go with a low weight, you'd be surprised how tough this can be.
12 reps
EZ Bar Standing Bicep Curl
12 reps
Cable Rope Standing Tricep Pushdown
10 reps
EZ Bar Standing Bicep Curl
10 reps
Cable Rope Standing Tricep Pushdown
8 reps
Dumbbell Alternating Bicep Curl
8 reps
Cable Rope Standing Tricep Pushdown
rest 3-5 mins in between rounds
Cool Down
2 Rounds
60 secs per leg
Standing Calf Stretch
60 secs per arm
Deltoid Stretch
60 secs per leg
Hip Flexor Psoas Stretch
