rugby Workout of the Day
Sunday, July 27, 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
5 Sets
5 reps
Barbell Back Squat
4 Sets
7 reps per arm
Double Kettlebell Alternating Push Press
4 Sets
7 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Sets
7 reps per arm
Double Kettlebell Gorilla Row
7 reps per arm
Dumbbell Alternating Bicep Curl
3 Rounds
8 reps
Hanging Knee Raises
8 reps
Alternating Single Arm Kettlebell Feet Elevated Plank Pull Through
8 reps
Spiderman Pushups
COOL DOWN
2 Rounds
6 reps
Jefferson's Curl
60 secs
Seal Stretch
60 secs
Standing Calf Stretch
