rugby Workout of the Day
Thursday, November 13, 2025Upper Strength
Warm Up
2 Rounds
10 reps
Seated Wall Slides
10 reps per leg
Banded External Shoulder Rotation
8 reps
Scap Push Ups
Main Session
5 Sets
5 reps
Barbell Bench Press
4 Sets
5 reps
Barbell Pendlay Row
3 Sets
8 reps per leg
Single Arm Dumbbell Bench Press
3 Sets
12 reps
Cable Half Kneeling Face Pull
5 Rounds
30 secs
Watt Bike
Cool Down
1 Rounds
30 secs per arm
Posterior Shoulder Stretch
30 secs per leg
Seated Twist with Extended Leg Stretch
30 secs per arm
Overhead Single Arm Tricep Stretch
