rugby Workout of the Day
Saturday, December 27, 2025Hip Strength & Rotational Power — Peak Thrust & Transfer
Warm Up
2 Rounds
10 reps
Banded Rows
6 reps per leg
Dynamic Pigeon
8 reps per leg
Standing Hip Flexion with Resistance Bands
Main Session
4 Sets
4 reps
Barbell Hip Thrust
5 Sets
5 reps
Barbell Incline Bench Press
4 Sets
6 reps per arm
Single Arm Landmine Row to Rotational Press
3 Sets
40 metres per arm
Single Arm Kettlebell Suitcase Carry
3 Rounds
7 reps per side
Landmine Standing Oblique Twist
8 reps per leg
Single Leg Balance Kettlebell Around the World
Cool Down
1 Rounds
secs per leg
Low Dragon Stretch
secs per leg
Seated Single Leg Hamstring Stretch
secs per leg
Upper Trapezius Stretch
