rugby Workout of the Day
Sunday, January 11, 2026Lower Body Power & Agility
Warm Up
3 Rounds
8 reps
Face the Wall Squat
10 reps per leg
Alternating Single Leg Wall Sit
4 reps
Standing Walkout Plank
Main Session
5 Sets
3 reps
Barbell Front Squat
5 Sets
3 reps
Trap Bar Deadlift
3 Sets
7 reps
Barbell Romanian Deadlift
3 Sets
8 reps per leg
Dumbbell Suitcase Box Step Up
3 Sets
30 secs per leg
Bent Knee Copenhagen Plank
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
