rugby Workout of the Day
Wednesday, December 3, 2025Full-Body Explosiveness & Conditioning
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
16 reps
Pogo Lateral Jumps
5 reps per leg
Single Leg Cone Touch
Main Session
4 Sets
3 reps
Barbell Power Clean
4 Sets
6 reps
Barbell Front Squat
4 Rounds
6 reps per arm
Single Arm Dumbbell Push Press
5 reps
Box Jump
4 Rounds
8 reps per arm
Single Arm Cable Lateral Raise
5 reps
Depth Broad Jumps
8 Sets
10 secs
Watt Bike
10s ON / 20s OFF
Cool Down
1 Sets
60 secs per leg
Standing Single Leg Hamstring Stretch
60 reps per leg
Weighted Ankle Stretch
60 reps per leg
Low Dragon Stretch
