rugby Workout of the Day
Tuesday, September 30, 2025Plyometrics & Speed
Warm Up
2 Rounds
7 reps
Squat to Hamstring Stretch
20 reps
Fast Feet Toe Taps
20 reps
Pogo Lateral Hops
Main Session
3 Sets
6 secs per side
Dumbbell Single Leg Row
4 Rounds
3 reps
Kneeling Jump to Sprint
5 reps
Plyometric Push Ups
4 Rounds
4 reps per leg
Lateral Bound to Vertical Jump
4 reps per arm
Single Arm Landmine Press (Explosive)
8 Sets
12 secs
Watt Bike
Cool Down
2 Rounds
60 secs per leg
Weighted Ankle Stretch
60 secs per leg
Couch Stretch
60 reps
Seal Stretch
