rugby Workout of the Day
Saturday, December 20, 2025Lower Body Strength & Explosiveness
Warm Up
3 Rounds
10 reps
Pause Air Squat
8 reps per leg
Seated Single Leg Raises Over Object
8 reps per leg
Reverse Lunge
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
5 reps
Box Jump
3 Sets
10 reps
Barbell Glute Bridge
3 Sets
8 reps
Barbell Romanian Deadlift
3 Rounds
30 secs per leg
Bent Knee Copenhagen Plank
45 secs
Plank
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
