rugby Workout of the Day
Friday, December 26, 2025Lower Body Strength
Warm Up
3 Rounds
4 reps
Barbell Pause Back Squat
6 reps per leg
Fire Hydrant
10 reps
Fast Feet Toe Taps
Main Session
5 Sets
3 reps
Bird Dog Row
4 Sets
5 reps per leg
Dumbbell Suitcase Deficit Split Squat
3 Sets
5 reps per leg
Good Mornings Bodyweight
3 Rounds
30 secs per leg
Bent Knee Copenhagen Plank
30 secs
Hollow Hold
3 Rounds
16 reps
4 Way Cone Taps
5 reps
Nordic Hamstring Curl
Work
2 Rounds
30 secs
Couch Stretch
30 secs
Standing Single Leg Hamstring Stretch
30 secs
Standing Calf Stretch
