rugby Workout of the Day
Saturday, August 16, 2025Full Body Strength and Power
Warm Up
3 Rounds
20 metres
A Skips
8 reps
Bear Crawl
20 metres
Miniband Feet Lateral Walk
Main Session
4 Sets
8 reps
Trap Bar Deadlift
if you don't have a trap bar, do Kettlebell Deadlifts
6 Sets
3 reps
Seated Box Jumps
3 Rounds
7 reps per leg
Single Arm Kettlebell Bottoms Up Front Rack Walking Lunge
7 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
8 Rounds
20 secs
Watt Bike
This will be 4 minutes of very tough effort
Cool Down
2 Rounds
60 secs
Pancake Stretch
6 reps
Jefferson's Curl
30 secs per leg
Couch Stretch
