rugby Workout of the Day
Monday, November 24, 2025Lower Body Power & Acceleration
Warm Up
3 Rounds
3 reps
Pogo Hops to Box Jump
10 metres
Duck Walk
8 reps
Pause Air Squat
Main Session
5 Sets
5 reps
Barbell Back Squat
4 Sets
5 reps
Trap Bar Deadlift
4 Rounds
6 reps
Banded Broad Jump
10 reps per leg
Double Kettlebell Front Rack March
3 Rounds
10 metres
Dumbbell Suitcase Walking Lunge
10 reps
Stability Ball Hamstring Curl
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
