rugby Workout of the Day
Monday, July 14, 2025Full Body
WARM UP
2 Rounds
20 reps
Fast Feet Toe Taps
16 reps
Pogo Lateral Jumps
8 reps per leg
Single Leg Cone Touch
MAIN SESSION
3 Rounds
6 reps
Dumbbell Bench Press
8 reps
Kettlebell Goblet Squat
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
10 reps
Banded Hamstring Curls
3 Rounds
8 reps
Dumbbell Shrug
8 reps
Leg Extension (Machine)
4 Rounds for Time
20 metres
Sled Push
8 reps
Burpee
FINISHER
1 Rounds
10 reps
Cable Rope Staggered Stance Tricep Pushdown
10 reps
Dumbbell Bicep Curl
8 reps
Cable Rope Staggered Stance Tricep Pushdown
8 reps
Dumbbell Bicep Curl
6 reps
Cable Rope Staggered Stance Tricep Pushdown
6 reps
Dumbbell Bicep Curl
4 reps
Cable Rope Staggered Stance Tricep Pushdown
4 reps
Dumbbell Bicep Curl
2 reps
Cable Rope Staggered Stance Tricep Pushdown
2 reps
Dumbbell Bicep Curl
COOL DOWN
3 Sets
45 secs per leg
Standing Single Leg Hamstring Stretch
45 reps per leg
Weighted Ankle Stretch
45 reps per leg
Low Dragon Stretch
