rugby Workout of the Day
Friday, October 10, 2025Front Rack / Positional Strength (Front Squat Focus)
Warm Up
2 Rounds
6 reps
Shoulder Clock
8 reps per leg
Tall Kneeling Alternating Dumbbell Press
6 reps
Down Up
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
12 reps
Ab Wheel Kneeling Rollout
4 Sets
30 metres per leg
Single Arm Kettlebell Suitcase Carry
Cool Down
1 Rounds
30 secs per leg
Pigeon Pose
10 reps
Seated Wall Slides
30 secs
Childs Pose Stretch
