rugby Workout of the Day
Wednesday, December 10, 2025Hip Strength & Rotational Power — Thrust & Plyo Integration
Warm Up
2 Rounds
8 reps
Toe Grab Squats
6 reps per leg
Single Leg Romanian Deadlift (bodyweight)
20 secs
Fast Feet Toe Taps
Main Session
4 Sets
5 reps
Barbell Hip Thrust
4 Sets
6 reps
Barbell Incline Bench Press
3 Sets
6 reps per leg
Single Leg Romanian Deadlift Jump
6 reps per side
Med Ball Rotational Slam
3 Sets
30 metres
Single Arm Kettlebell Suitcase March
45 secs
Med Ball Bear Hold
Cool Down
1 Rounds
30 secs
Deep Squat Hold
30 secs
Pancake Stretch
30 secs per leg
Posterior Shoulder Stretch
