rugby Workout of the Day
Thursday, September 25, 2025Muscle and Cardio Endurance
Warm Up
3 Rounds
20 metres
A Skips
7 reps per leg
Fire Hydrant
7 reps per leg
Single Leg Glute Bridge
Main Session
3 Rounds
3 mins
Run
Run at slow pace (40%)
1 mins
Run
Run at fast pace (70%)
3 Rounds for Time
10 metres
Plank Lateral Crawl
14 reps per arm
Alternating Upright Row
20 reps
Flutter Kicks
Complete this as fast as possible with limited rest
3 Rounds
3 mins
Run
Run at slow pace (40%)
1 mins
Run
Run at fast pace (70%)
Cool Down
2 Rounds
60 secs
Pancake Stretch
6 reps
Jefferson's Curl
30 secs per leg
Couch Stretch
