rugby Workout of the Day
Friday, July 25, 2025Full Body Strength & Power
Warm Up
2 Rounds
10 reps
Single Arm Farmers Carry March
10 reps per arm
Single Arm Banded Row
10 reps
Dumbbell Glute Bridge
Main Session
4 Sets
5 reps
Barbell Box Pause Back Squat
4 Sets
6 reps
Dumbbell Seated Overhead Press
3 Rounds
7 reps
Dumbbell Seated Lateral Raise
7 reps per leg
Dumbbell Suitcase Bulgarian Split Squat
3 Rounds
10 reps
Dumbbell Seated Overhead Tricep Extension
12 reps
Deep Squat Calf Raise
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per arm
Deltoid Stretch
60 secs per leg
Seated Single Leg Hamstring Stretch
