rugby Workout of the Day
Tuesday, December 23, 2025Lower Body Power & Acceleration
Warm Up
3 Rounds
4 reps
Pogo Hops to Box Jump
5 metres per side
Plank Lateral Crawl
7 reps per leg
Pause Jump Lunges
Main Session
4 Sets
5 reps
Trap Bar Deadlift
4 Sets
5 reps
Barbell Front Squat
4 Sets
5 reps
Broad Jump
3 Sets
10 metres
Dumbbell Suitcase Walking Lunge
3 Rounds
10 reps per leg
Med Ball Lateral Jumps
12 reps
Dead Bug
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
