rugby Workout of the Day
Thursday, October 30, 2025Upper Body Strength & Overhead Stability
Warm up
3 Rounds
10 reps
Scap Push Ups
8 reps
Dumbbell Renegade Row Push Up
12 reps
Banded Deadbug
Main Session
5 Sets
2 reps
Barbell Bench Press
5 Sets
2 reps
Barbell Strict Press
3 Rounds
8 reps
Weighted Chin Up
6 reps per side
Landmine Standing Oblique Twist
3 Rounds
20 secs per arm
Single Arm Extension Bear Hold
10 reps per arm
Dumbbell Alternating Hammer Curl
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per arm
Posterior Shoulder Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
