rugby Workout of the Day
Monday, November 17, 2025Lower Body Power & Scrum Strength
Warm Up
2 Rounds
8 reps per leg
Single Leg Glute Bridge
5 reps per leg
Worlds Greatest Stretch
2 Rounds
7 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
7 reps per leg
Hamstring Sweeps
Main Session
5 Sets
2 reps
Barbell Back Squat
5 Sets
2 reps
Trap Bar Deadlift Jump
4 Sets
5 reps
Pogo Hops to Box Jump
3 Sets
10 reps per leg
Dumbbell Suitcase Walking Lunge
3 Rounds
10 reps
Cable Prone Hamstring Curl
20 secs per side
Bear Hold with Neck Holds
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
