rugby Workout of the Day
Sunday, December 21, 2025Lower Body Power & Core
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
10 metres
Duck Walk
10 reps per side
Lateral Jumps
Main Session
5 Sets
5 reps
Barbell Pause Back Squat
you can see reps are getting lower, with more load being added
4 Rounds
6 reps per leg
Single Leg Press
10 reps
Supine Leg Raise
3 Sets
8 reps per leg
Pause Jump Lunges
3 Rounds
12 reps
Med Ball Lateral Jumps
5 reps
Pogo Hops to Box Jump
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
60 secs
Seal Stretch
45 secs per leg
Seated Single Leg Hamstring Stretch
