rugby Workout of the Day
Friday, November 7, 2025Upper Body Strength & Throwing Power
Warm Up
2 Rounds
8 reps
Banded Assisted Plyo Push Ups
10 metres
Bear Crawl
10 reps
Resistance Band Lateral Raise
Main Session
5 Sets
3 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Strict Press
3 Rounds
10 reps
Cable Seated V Grip Low Row
10 reps
Cable Wide Grip Lat Pulldown
3 Rounds
10 reps
Dumbbell Lateral Raise
8 reps
Weighted Chin Up
3 Sets
10 reps per arm
Band Resisted Bear Hold with Arm Extension
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
