rugby Workout of the Day
Sunday, December 14, 2025Upper Body Strength & Power
Warm Up
3 Rounds
12 reps
Banded Assisted Plyo Push Ups
10 reps per side
Downward Dog Toe Taps
10 reps per arm
Single Arm Banded Row
Main Session
5 Sets
3 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Strict Press
3 Rounds
8 reps
Dumbbell Incline Bench Prone Row
12 reps
Depth Push Ups
3 Rounds
8 reps per arm
Standing Filly Press
8 reps per arm
Dumbbell Seated Reverse Fly
Cool Down
3 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
