rugby Workout of the Day
Friday, October 31, 2025Lower Strength — Squat Focus
Warm Up
2 Rounds
10 reps per leg
Front Leg Swings
6 reps
Inchworm
10 reps
Banded Good Mornings
Main Session
5 Sets
5 reps
Barbell Back Squat
4 Sets
6 reps
Barbell Hip Thrust
3 Sets
6 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Sets
8 reps per leg
Single Leg Cone Touch
3 Rounds
8 reps per side
Med Ball Rotational Slam
6 reps
Broad Jump
20 reps
Kettlebell Russian Twist
Cool Down
1 Rounds
30 secs per leg
Pigeon Pose
30 secs per leg
Standing Calf Stretch
30 secs
Cobra Stretch
