rugby Workout of the Day
Tuesday, October 21, 2025Full-Body Power & Conditioning
Warm Up
3 Rounds
10 reps per leg
Alternating Single Leg Wall Sit
10 metres
Bear Crawl
8 reps
Banded Good Mornings
Main Session
4 Rounds
3 reps
Trap Bar Deadlift
5 Rounds
3 reps
Barbell Front Squat
3 Rounds
6 reps
Barbell Push Press
7 reps per arm
Bird Dog Row
3 Rounds
20 metres
Sled Push
6 reps
Standing Walkout Push-Up
Cool Down
3 Sets
45 secs per leg
Standing Single Leg Hamstring Stretch
45 reps per leg
Weighted Ankle Stretch
45 reps per leg
Low Dragon Stretch
