rugby Workout of the Day
Monday, January 26, 2026Heavy Back Squat Strength
Warm Up
2 Rounds
5 reps per leg
Worlds Greatest Stretch
10 reps
Glute Bridge
8 reps
Pause Air Squat
Main Session
5 Sets
5 reps
Barbell Back Squat
3 Sets
3 reps
Barbell Pause Back Squat
3 Sets
8 reps
Barbell Seated Good Morning
3 Sets
30 secs
Bear Overhead Hold
4 Sets
40 metres
Dumbbell Farmers Carry
Cool Down
1 Rounds
30 secs per leg
Hip Flexor Psoas Stretch
30 secs per arm
Posterior Shoulder Stretch
60 secs
Childs Pose Stretch
