rugby Workout of the Day
Wednesday, July 16, 2025Full Body Strength
Warm Up
3 Sets
12 reps per arm
Single Arm Banded Row
10 reps
Bodyweight Hip Thrust
20 metres
Bear Crawl
Main Session
5 Sets
5 reps
Barbell Bench Press
4 Sets
6 reps
Barbell Pause Back Squat
3 Rounds
7 reps
Double Kettlebell Gorilla Row
8 reps per side
Side Plank with Leg Abduction
3 Rounds
12 reps per leg
Single Leg Banded Hamstring Curls
45 secs
Seated Dumbbell Overhead Hold
2 Rounds
This is going to be tough on your arms. Try go with a low weight, you'd be surprised how tough this can be.
12 reps
EZ Bar Standing Bicep Curl
12 reps
Cable Rope Standing Tricep Pushdown
10 reps
EZ Bar Standing Bicep Curl
10 reps
Cable Rope Standing Tricep Pushdown
8 reps
Dumbbell Alternating Bicep Curl
8 reps
Cable Rope Standing Tricep Pushdown
rest 3-5 mins in between rounds
Cool Down
2 Rounds
60 secs per leg
Standing Calf Stretch
60 secs per arm
Deltoid Stretch
60 secs per leg
Hip Flexor Psoas Stretch
