rugby Workout of the Day
Friday, July 4, 2025Strength & Power
Warm Up
1 Sets
5 mins
Dual Hands Ball Drop Reaction Drill
2 Rounds
8 reps per side
Dead Bug
10 metres
Bear Crawl
2 Rounds
6 reps per side
Worlds Greatest Stretch
6 reps per side
Side Lying Thoracic Rotation
2 Rounds
8 reps
Plyometric Push Ups
30 reps
Pogo Lateral Hops
Strength: Upper Push + Balance
4 Rounds
4 reps
Barbell Bench Press
6 reps per leg
Single Leg Balance Kettlebell Around the World
Strength: Upper Pull + Isometric Hold
4 Rounds
6 reps
Barbell Row
30 secs
Wall Sit
Power: Plyometrics + Collision Prep
3 Rounds
3 reps
Seated Box Jumps
5 reps
Med Ball Slam
Conditioning Under Load
3 Rounds for Time
40 metres
Kettlebell Farmers Carry
10 reps
Burpee
Cool Down
1 Rounds
60 secs per leg
Seated Single Leg Hamstring Stretch
60 secs
Seal Stretch
60 secs per leg
Pigeon Pose
