rugby Workout of the Day
Wednesday, October 8, 2025Front Rack / Positional Strength (Front Squat Focus)
Warm Up
2 Rounds
10 reps
Shoulder Pass Throughs
10 reps per leg
Front Leg Swings
10 reps
Glute Bridge
Main Session
5 Sets
3 reps
Barbell Pause Front Squat
4 Sets
3 reps
Barbell Push Jerk
3 Sets
6 reps
Barbell Good Morning
3 Sets
10 reps
Ab Wheel Kneeling Rollout
2 Sets
8 reps per leg
Single Leg Balance Kettlebell Around the World
Cool Down
1 Rounds
30 secs per leg
Pigeon Pose
30 secs per leg
Upper Trapezius Stretch
60 secs
Seated Forward Fold
