rugby Workout of the Day
Saturday, January 31, 2026Lower Body Strength & Explosiveness
Warm Up
3 Rounds
10 reps
Pause Air Squat
8 reps per leg
Seated Single Leg Raises Over Object
8 reps per leg
Reverse Lunge
Main Session
5 Sets
4 reps
Barbell Front Squat
5 Sets
5 reps
Depth Box Jumps
3 Sets
8 reps per leg
Single Leg Glute Bridge
3 Sets
10 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Sets
10 reps per leg
Dumbbell Suitcase Walking Lunge
Cool Down
2 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
