rugby Workout of the Day
Tuesday, July 15, 2025Strength & Core
Warm Up
3 Rounds
10 reps
Good Mornings Bodyweight
10 reps per side
Plank Lateral Crawl
10 metres
Bodyweight Walking Lunge
Main Session
4 Sets
6 reps
Barbell Back Squat
4 Sets
7 reps
Dumbbell Flat Bench Chest Fly
3 Sets
7 reps per leg
Dumbbell Suitcase Bulgarian Split Squat
3 Sets
7 reps per arm
Double Kettlebell Gorilla Row
3 Rounds
12 reps
Superman Rocks
8 reps
Spiderman Pushups
10 reps per side
Kettlebell Russian Twist
8 reps per arm
Alternating Upright Row
3 Sets
15 reps
Prone Neck Bridge
Cool Down
2 Rounds
60 secs
Pancake Stretch
60 secs
Seal Stretch
30 secs per arm
Single Arm Chest Stretch on Wall
