rugby Workout of the Day
Friday, January 9, 2026Full-Body Power
Warm Up
3 Rounds
20 secs per leg
Isometric Lunge Hold
10 metres
Bear Crawl
8 reps
Banded Good Mornings
Main Session
5 Rounds
2 reps
Trap Bar Deadlift
5 Rounds
3 reps
Barbell Front Squat
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
7 reps
Cable Wide Grip Lat Pulldown
3 Rounds
8 reps per arm
Band Resisted Bear Hold with Arm Extension
6 reps
Ab Wheel Kneeling Rollout
Cool Down
3 Sets
45 secs per leg
Standing Single Leg Hamstring Stretch
45 reps per leg
Weighted Ankle Stretch
45 reps per leg
Low Dragon Stretch
