rugby Workout of the Day
Tuesday, January 13, 2026Lower Body Power & Breakdown Speed
Warm Up
2 Rounds
14 reps
Supine Alternating Single Leg Raise
5 metres per side
Plank Lateral Crawl
10 reps
Bodyweight Squat
Main Session
5 Sets
4 reps
Barbell Back Squat
5 Sets
4 reps
Trap Bar Deadlift
5 Sets
5 reps
Box Jump
3 Sets
10 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Rounds
6 reps per side
Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through
5 reps
Prone Neck Bridge
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
