rugby Workout of the Day
Wednesday, September 17, 2025Lower Body Power & Acceleration
Warm Up
3 Rounds
10 reps per leg
Reverse Lunge
10 reps per leg
Fire Hydrant
8 reps
Pause Air Squat
Main Session
5 Sets
4 reps
Barbell Back Squat
4 Sets
5 reps
Trap Bar Deadlift
4 Sets
8 reps per leg
Med Ball Lateral Jumps
3 reps
Broad Jump
3 Sets
10 reps per leg
Double Kettlebell Suitcase Alternating Reverse Lunge
3 Rounds
8 reps per leg
Seated Single Leg Raises Over Object
30 secs per arm
3-Point Plank
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
