rugby Workout of the Day
Friday, January 23, 2026Lower Body Power & Acceleration
Activation
3 Rounds
6 reps per leg
Step Downs
10 reps per leg
Single Leg Pogo Jumps
8 reps
Pause Air Squat
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Trap Bar Deadlift Jump
4 Sets
5 reps
Seated Box Jumps
3 Sets
6 reps
Depth Broad Jumps
3 Sets
10 reps
Leg Extension (Machine)
3 Sets
8 reps per leg
Cable Standing Single Leg Hamstring Curl
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
