rugby Workout of the Day
Wednesday, October 1, 2025Upper Body Strength & Power
Warm Up
2 Rounds
6 reps
Single Arm Dumbbell Seated Cuban Press
8 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
5 metres per side
Plank Lateral Crawl
Main Session
5 Sets
3 reps
Barbell Bench Press
4 Sets
6 reps per arm
Standing Filly Press
3 Sets
10 reps
Cable Wide Grip Lat Pulldown
3 Rounds
6 reps per side
Med Ball Rotational Slam
12 reps
Cable Rope Standing Tricep Pushdown
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per arm
Deltoid Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
