rugby Workout of the Day
Sunday, February 1, 2026Full-Body Explosiveness & Sprint Conditioning
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
16 reps
Pogo Lateral Jumps
8 reps per leg
Single Leg Cone Touch
Main Session
5 Sets
4 reps
Barbell Hang Power Clean
3 Sets
6 reps
Barbell Front Squat
4 Sets
5 reps
Seated Box Jumps
20 metres per arm
Kettlebell Single Arm Farmers Carry
8 Sets
20 secs
Watt Bike
Cool Down
3 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
