rugby Workout of the Day
Wednesday, August 13, 2025Strength & Core
Warm Up
3 Rounds
10 reps
Superband Pull Through
10 reps
Shoulder Taps
10 metres
Bodyweight Walking Lunge
Main Session
4 Sets
6 reps
Barbell Back Squat
4 Sets
6 reps per arm
Double Kettlebell Alternating Push Press
4 Sets
6 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Sets
12 reps
Dumbbell Lateral Raise
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
