rugby Workout of the Day
Thursday, January 1, 2026Push Jerk Power & Upper-Body Collision Prep
Warm Up
2 Rounds
10 reps
Banded Upright Row
8 reps
Prone T-Raise
6 reps
Standing Ab Walkout
Main Session
6 Sets
1 reps
Barbell Push Jerk
3 Sets
5 reps
Dumbbell Decline Bench Press
3 Sets
6 reps per arm
Banded Explosive Landmine Press
3 Sets
40 metres per leg
Single Arm Dumbbell Suitcase Carry
3 Sets
10 reps per leg
Copenhagen Plank Knee to Elbow
Cool Down
1 Rounds
30 secs
Seated Forward Fold
30 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per leg
Hip Flexor Psoas Stretch
