rugby Workout of the Day
Wednesday, October 15, 2025Lower Body Power & Acceleration
Warm Up
3 Rounds
20 reps per leg
Single Leg Pogo Jumps
10 metres per side
Bear Crawl
8 reps
Pause Air Squat
Main Session
4 Sets
5 reps
Trap Bar Deadlift
4 Sets
5 reps
Barbell Pause Back Squat
4 Sets
6 reps
Banded Broad Jump
3 Sets
10 reps per leg
Double Kettlebell Front Rack Reverse Lunge
3 Rounds
20 reps
Hollow Rock
10 reps per leg
Side Plank with Leg Abduction
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
