rugby Workout of the Day
Thursday, August 7, 2025Plyometrics & Speed
Warm Up
2 Rounds
4 reps per leg
Lateral Bound to Vertical Jump
20 reps
Fast Feet Toe Taps
Main Session
3 Sets
20 secs per leg
Single Leg Wall Sit
4 Sets
3 reps
Pogo Hops to Box Jump
3 Sets
6 reps per leg
Plyometric Lunges
3 Sets
3 reps per side
Landmine Clean and Jerk
8 Sets
20 secs
Watt Bike
20 secs ON / 40 secs OFF
Cool Down
2 Rounds
60 secs per leg
Weighted Ankle Stretch
60 secs per leg
Couch Stretch
60 reps
Seal Stretch
