rugby Workout of the Day
Sunday, November 23, 2025Push Jerk Power & Upper-Body Collision Prep
Warm Up
2 Rounds
10 reps
Banded Upright Row
8 reps
Prone T-Raise
6 reps per leg
Front Leg Swings
Main Session
5 Sets
2 reps
Barbell Push Jerk
3 Sets
8 reps
Dumbbell Incline Bench Prone Row
3 Sets
30 secs
Seated Dumbbell Overhead Hold
3 Sets
30 metres per side
Single Arm Kettlebell Suitcase Carry
3 Sets
8 reps per leg
Copenhagen Plank Knee to Elbow
Cool Down
1 Rounds
30 secs
Seated Wall Slides
30 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per leg
Standing Single Leg Hamstring Stretch
