rugby Workout of the Day
Friday, November 28, 2025Lower Body Strength & Explosiveness
Warm Up
3 Rounds
4 reps
Seated Box Jumps
10 metres
Plank Lateral Crawl
8 reps
Pause Air Squat
Main Session
5 Sets
4 reps
Barbell Back Squat
5 Sets
3 reps
Barbell Hang Power Clean
3 Sets
8 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Sets
10 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Rounds
30 secs per leg
Bent Knee Copenhagen Plank
12 reps
Dead Bug
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
120 secs
Childs Pose Stretch
