rugby Workout of the Day
Monday, July 21, 2025Strength & Core
WARM UP
2 Rounds
10 reps
Good Mornings Bodyweight
10 reps per side
Plank Lateral Crawl
10 metres
Bodyweight Walking Lunge
MAIN SESSION
4 Sets
5 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
8 reps
Spiderman Pushups
8 reps per arm
Alternating Upright Row
20 metres
Sled Push
with the sled pushes, go as heavy as possible. This is not about speed or power, it's for strength
COOL DOWN
2 Rounds
60 secs
Pancake Stretch
60 secs
Seal Stretch
30 secs per arm
Single Arm Chest Stretch on Wall
