rugby Workout of the Day
Monday, October 6, 2025Upper Body Strength & Overhead Stability
Warm up
3 Rounds
10 reps
Resistance Band Lateral Raise
8 reps per arm
Dumbbell Seated Cuban Rotation
12 reps
Banded Rows
Main Session
5 Sets
4 reps
Barbell Bench Press
4 Sets
5 reps
Barbell Push Press
3 Rounds
6 reps per arm
Banded Explosive Landmine Press
8 reps per side
Superband Standing Pallof Press
3 Rounds
20 metres per arm
Single Arm Dumbbell Overhead Carry
12 reps
Cable Rope Standing Tricep Pushdown
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per arm
Posterior Shoulder Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
