rugby Workout of the Day
Friday, November 14, 2025Lower Body Strength & Explosiveness
Warm Up
3 Rounds
10 reps
Bodyweight Squat
8 reps per side
Dead Bug
8 reps per leg
Reverse Lunge
Main Session
5 Sets
2 reps
Barbell Back Squat
5 Sets
5 reps
Box Jump
3 Sets
10 reps
Dumbbell Goblet Cyclist Squat
3 Sets
10 reps
Seated Hamstring Curls
3 Rounds
10 reps per side
Side Plank Reach Through
10 reps
Butterfly Sit Up
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
