rugby Workout of the Day
Monday, December 8, 2025Hip Strength & Rotational Power — Thrust & Rotational Emphasis
Warm Up
2 Rounds
10 reps per leg
Banded Deadbug
6 reps
Forward Fold to Squat
6 reps
Standing Ab Walkout
Main Session
4 Sets
6 reps
Barbell Hip Thrust
4 Sets
6 reps
Dumbbell Bench Press
3 Sets
8 reps
Barbell Row
3 Sets
40 metres per arm
Single Arm Kettlebell Suitcase Carry
3 Rounds
8 reps per leg
Medicine Ball Russian Twist
8 reps per leg
Single Leg Balance Kettlebell Around the World
20 reps
Plank March
Cool Down
1 Rounds
30 secs per leg
Seated Single Leg Hamstring Stretch
30 secs per leg
Hip Flexor Psoas Stretch
30 secs per leg
Posterior Shoulder Stretch
