rugby Workout of the Day
Wednesday, January 21, 2026Max Strength (Lower Body & Posterior Chain)
Warm Up
2 Rounds
10 reps
Banded Good Mornings
8 reps per arm
Plank March
6 reps per leg
Double Kettlebell Overhead Alternating Reverse Lunge
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Banded Barbell Deadlift
3 Sets
7 reps
Kettlebell Goblet Squat
3 Rounds
20 reps
Barbell Standing Calf Raise
8 reps per arm
Band Resisted Bear Hold with Arm Extension
Cool Down
1 Rounds
120 secs
Pancake Stretch
60 secs per leg
Lying Quad Stretch
30 secs per arm
Single Arm Chest Stretch on Wall
