rugby Workout of the Day
Saturday, September 27, 2025Max Strength (Lower Body & Posterior Chain)
Warm Up
2 Rounds
10 reps
Deep Squat Calf Raise
5 reps per side
Worlds Greatest Stretch
2 Rounds
10 reps
Banded Good Mornings
10 metres
Plank Lateral Crawl
10 reps
Bodyweight Squat
Main Session
4 Sets
6 reps
Barbell Pause Back Squat
4 Sets
6 reps
Trap Bar Deadlift
3 Sets
8 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Sets
8 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Rounds
30 secs
Bear Hold
20 secs per side
Standing Neck Holds
Cool Down
1 Rounds
30 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
60 secs
Childs Pose Stretch
