rugby Workout of the Day
Sunday, October 12, 2025Lower Body Strength
Warm Up
3 Rounds
4 reps
Barbell Pause Back Squat
6 reps per leg
Fire Hydrant
10 reps
Bodyweight Squat
Main Session
5 Sets
5 reps
Kettlebell Goblet Squat
3 Sets
20 metres
Bodyweight Walking Lunge
4 Sets
45 secs
Isometric Calf Raise Hold
Work
3 Rounds
30 secs
Couch Stretch
30 secs
Standing Single Leg Hamstring Stretch
30 secs
Standing Calf Stretch
30 secs
Weighted Ankle Stretch
