rugby Workout of the Day
Saturday, January 10, 2026Plyometrics & Speed
Warm Up
2 Rounds
4 reps per leg
Lateral Bound to Vertical Jump
20 reps
Fast Feet Toe Taps
Main Session
8 Sets
10 secs
Watt Bike
10 secs ON / 20 secs OFF
3 Sets
6 reps per arm
Single Arm Landmine Press (Explosive)
3 Sets
3 reps
Pogo Hops to Box Jump
3 Sets
6 reps
Laying Med Ball Chest Press
8 Sets
20 secs
Watt Bike
20 secs ON / 10 secs OFF
Cool Down
2 Rounds
60 secs per leg
Weighted Ankle Stretch
60 secs per leg
Couch Stretch
60 reps
Seal Stretch
