rugby Workout of the Day
Monday, January 19, 2026Upper Body Strength & Rotational Power
Warm Up
3 Rounds
8 reps
Plyometric Push Ups
14 reps
Band Assisted Low Pogo Jumps
10 reps
Alternating Upright Row
Main Session
5 Sets
4 reps
Barbell Bench Press
5 Rounds
4 reps
Barbell Push Press
3 Rounds
6 reps
Med Ball Slam
8 reps per arm
Double Kettlebell Alternating Push Press
3 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
Cool Down
3 Rounds
90 secs per arm
Overhead Single Arm Tricep Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
