rugby Workout of the Day
Friday, January 30, 2026Upper Body Strength & Overhead Stability
Warm up
3 Rounds
5 metres per side
Plank Lateral Crawl
10 reps
Seated Medball Shoulder Press
10 reps
Alternating Upright Row
Main Session
5 Sets
5 reps
Barbell Bench Press
4 Sets
6 reps
Barbell Push Press
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
8 reps per arm
Single Arm Landmine Row
3 Rounds
20 metres
Dual Dumbbell Overhead Carry
12 reps
EZ Bar Standing Bicep Curl
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per arm
Posterior Shoulder Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
