rugby Workout of the Day
Saturday, January 24, 2026Lower Strength
Warm Up
2 Rounds
10 reps
Ankle Dorsiflexion Mobilization
10 reps per leg
Single Leg Standing Hip Abduction with Band
10 reps
Standing Med Ball Chest Press
Main Session
4 Sets
5 reps
Barbell Back Squat
3 Sets
8 reps
Barbell Hip Thrust
3 Sets
8 reps
Barbell Romanian Deadlift
3 Sets
20 reps per leg
Miniband Feet Lateral Walk
3 Sets
12 reps per leg
Dead Bug
Cool Down
1 Rounds
5 reps per leg
Low Lunge to Hamstring Stretch
30 secs
Butterfly Stretch
30 secs
Childs Pose Stretch
