rugby Workout of the Day
Thursday, October 23, 2025Full-Body Explosiveness & Conditioning
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
16 reps
Superband Dead Bug
7 reps per leg
Explosive Step Up with Knee Drive
Main Session
5 Sets
3 reps
Trap Bar Deadlift
3 Sets
8 reps
Dumbbell Goblet Squat
3 Rounds
20 metres
Sled Push
20 metres
Reverse Sled Pull
8 Sets
10 secs
Watt Bike
10s ON / 50s OFF
Cool Down
2 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
