rugby Workout of the Day
Saturday, July 5, 2025Speed & Agility
WARM UP
3 Rounds
20 reps
Fast Feet Toe Taps
16 reps
Pogo Lateral Jumps
8 reps per leg
Single Leg Cone Touch
MAIN SESSION
3 Sets
6 reps
Kneeling Jump
3 Sets
6 reps per side
Lateral Jumps
6 Sets
1 reps
L-Cone Drill
if you don't have cones in the gym, use any objective (shoes, dumbbells, phones)
6 Sets
1 reps
T-Cone Drill
COOL DOWN
3 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
