rugby Workout of the Day
Saturday, November 29, 2025Lower Body Strength & Explosiveness
Warm Up
3 Rounds
4 reps
Depth Jumps
10 reps per arm
Plank March
10 metres
Duck Walk
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Barbell Power Clean
3 Sets
8 reps per leg
Dumbbell Suitcase Walking Lunge
3 Sets
8 reps
Dumbbell Goblet Squat
3 Rounds
30 secs per leg
Bent Knee Copenhagen Plank
20 reps
Barbell Standing Calf Raise
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
120 secs
Childs Pose Stretch
