rugby Workout of the Day
Monday, August 25, 2025Strength & Core
Warm Up
3 Rounds
10 reps
Good Mornings Bodyweight
10 reps per side
Plank Lateral Crawl
10 reps
Bodyweight Squat
Main Session
4 Sets
6 reps
Barbell Pause Back Squat
4 Sets
8 reps
Dumbbell Close Grip Floor Chest Press
3 Sets
8 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Sets
8 reps per arm
Single Arm Dumbbell Row
3 Rounds
10 reps
Hollow Rock
10 reps
Tricep Dips
10 reps per side
Kettlebell Russian Twist
10 reps
Push Ups
Cool Down
2 Rounds
30 secs per leg
Pancake Stretch
60 secs
Seal Stretch
30 secs per arm
Deltoid Stretch
