rugby Workout of the Day
Thursday, July 3, 2025Lower Body Strength & Explosiveness
Warm Up
3 Rounds
10 reps
Pause Air Squat
10 reps
Dead Bug
8 reps per leg
Single Leg Romanian Deadlift Jump
Main Session
4 Sets
5 reps
Barbell Front Squat
5 Sets
4 reps
Seated Box Jumps
3 Sets
10 reps
Barbell Glute Bridge
3 Sets
10 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Sets
10 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
