rugby Workout of the Day
Thursday, December 25, 2025Box Pause Back Squat Strength + Horizontal Power
Warm Up
2 Rounds
30 secs
Deep Squat Hold
8 reps
Banded Good Mornings
6 reps per leg
Front Leg Swings
Main Session
5 Sets
3 reps
Barbell Box Pause Back Squat
4 Sets
3 reps
Barbell Hang Power Clean
3 Sets
6 reps per leg
Single Arm Kettlebell Suitcase Deadlift
3 Sets
6 reps
Med Ball Slam to Broad Jump
3 Sets
30 secs
Plank March
Cool Down
1 Rounds
30 secs per leg
Low Lunge to Hamstring Stretch
30 secs
Childs Pose Stretch
30 secs per arm
Posterior Shoulder Stretch
