rugby Workout of the Day
Monday, August 18, 2025Strength & Core
WARM UP
3 Rounds
10 reps
Good Mornings Bodyweight
10 metres
Plank Lateral Crawl
10 reps
Bodyweight Squat
MAIN SESSION
3 Sets
8 reps
Barbell Pause Back Squat
3 Sets
8 reps
Barbell Bench Press
3 Sets
10 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Sets
10 reps per arm
Alternating Upright Row
3 Rounds
10 reps
Dumbbell Bicep Curl
10 reps per side
Single Arm Kettlebell Suitcase March
16 reps
Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through
rest in between rounds
COOL DOWN
2 Rounds
30 secs per leg
Hip Flexor Psoas Stretch
60 secs
Seal Stretch
30 secs per arm
Deltoid Stretch
