rugby Workout of the Day
Monday, September 29, 2025Lower Body Strength
Warm Up
3 Rounds
10 reps per leg
Single Leg Pogo Jumps
20 reps
Dead Bug
10 reps
Pause Air Squat
Main Session
5 Sets
5 reps
Barbell Back Squat
5 Sets
5 reps
Trap Bar Deadlift
3 Sets
8 reps
Barbell Glute Bridge
3 Sets
8 reps per leg
Dumbbell Suitcase Deficit Split Squat
3 Rounds
8 reps per leg
Nordic Hamstring Curl
8 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
Accessory and Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
60 secs
Childs Pose Stretch
