rugby Workout of the Day
Friday, December 12, 2025Lower Body Power & Scrum Strength
Warm Up
3 Rounds
8 reps per side
Dead Bug
10 reps
Banded Upright Row
10 reps
Pause Air Squat
Main Session
5 Sets
4 reps
Barbell Back Squat
5 Sets
4 reps
Trap Bar Deadlift
5 Sets
5 reps
Depth Broad Jumps
3 Sets
10 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Rounds
30 secs per leg
Bent Knee Copenhagen Plank
20 secs per side
Standing Neck Holds
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
