rugby Workout of the Day
Wednesday, August 6, 2025Strength & Power
Warm Up
3 Sets
10 reps per arm
Single Arm Banded Row
10 reps
Bodyweight Hip Thrust
10 metres
Bear Crawl
Main Session
4 Sets
5 reps
Barbell Pause Back Squat
4 Sets
5 reps
Barbell Bench Press
3 Sets
20 metres
Dumbbell Suitcase Alternating Forward Lunge
3 Rounds
60 secs
Seated Dumbbell Overhead Hold
15 reps
Standing Anterior Tibialis Raise
Cool Down
2 Rounds
60 secs
Standing Calf Stretch
60 secs per arm
Deltoid Stretch
60 secs per leg
Hip Flexor Psoas Stretch
