rugby Workout of the Day
Thursday, October 9, 2025Lower Body Strength
Warm Up
3 Rounds
10 reps
Banded Good Mornings
8 reps per leg
Seated Single Leg Raises Over Object
10 metres
Duck Walk
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Trap Bar Deadlift
3 Sets
8 reps
Barbell Seated Good Morning
3 Sets
8 reps per leg
Dumbbell Suitcase Bulgarian Split Squat
3 Rounds
45 secs
Banded Plank
30 secs per leg
Bent Knee Copenhagen Plank
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
