rugby Workout of the Day
Thursday, July 3, 2025Strength & Core for passing
Warm Up
3 Rounds
10 reps
Pause Air Squat
10 reps
Dead Bug
8 reps per leg
Single Leg Romanian Deadlift Jump
Main Session
3 Sets
8 reps
Barbell Pause Back Squat
3 Sets
10 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Sets
8 reps
Barbell Bench Press
3 Sets
10 reps per arm
Alternating Upright Row
3 Rounds
10 reps
Dumbbell Bicep Curl
10 reps per side
Single Arm Kettlebell Suitcase March
16 reps
Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through
rest in between rounds
Cool Down
2 Rounds
30 secs per leg
Hip Flexor Psoas Stretch
60 secs
Seal Stretch
30 secs per arm
Deltoid Stretch
