rugby Workout of the Day
Saturday, October 11, 2025Lower Body Power & Breakdown Speed
Warm Up
2 Rounds
14 reps
Supine Alternating Single Leg Raise
5 metres per side
Plank Lateral Crawl
10 reps
Bodyweight Squat
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Trap Bar Deadlift Jump
5 Sets
5 reps
Depth Broad Jumps
3 Sets
10 reps per leg
Dumbbell Suitcase Walking Lunge
3 Rounds
40 secs
Med Ball Bear Hold
8 reps per leg
Cable Standing Single Leg Hamstring Curl
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
