rugby Workout of the Day
Thursday, December 11, 2025Trap Bar Strength & Hip Power
Warm Up
2 Rounds
30 secs
Glute Bridge Hold
6 reps per leg
90/90 Hip Rolls
30 secs per leg
Hip Flexor Psoas Stretch
Main Session
5 Sets
4 reps
Trap Bar Deadlift
3 Sets
5 reps
Trap Bar Deadlift Jump
3 Sets
6 reps
Barbell Hip Thrust
4 Sets
40 metres
Dumbbell Farmers Carry
30 secs
Bear Overhead Hold
Cool Down
1 Rounds
30 secs per leg
Couch Stretch
30 secs per leg
Seated Single Leg Hamstring Stretch
30 secs per leg
Ankle Dorsiflexion Mobilization
