rugby Workout of the Day
Monday, January 5, 2026Upper Power - Push Press & Horizontal Power
Warm Up
2 Rounds
15 reps
Band Pull Aparts
10 reps
Prone Y-Raises
6 reps
Shoulder Clock
Main Session
5 Sets
3 reps
Barbell Push Press
4 Sets
6 reps
Single Arm Dumbbell Row
3 Rounds
6 reps
Med Ball Slam
3 reps
Broad Jump
3 Sets
8 reps
Dumbbell Bench Press
3 Sets
12 reps
Banded Face Pulls
Cool Down
1 Rounds
30 secs per arm
Posterior Shoulder Stretch
60 secs per leg
Seated Single Leg Hamstring Stretch
30 secs per arm
Upper Trapezius Stretch
