rugby Workout of the Day
Thursday, February 5, 2026Upper Body Strength & Overhead Stability
Warm up
3 Rounds
10 reps
Laying Med Ball Chest Press
8 reps per arm
Dumbbell Seated Cuban Rotation
12 reps per side
Single Arm Banded Row
Main Session
5 Sets
3 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Strict Press
3 Rounds
8 reps
Chest Supported Barbell Row
10 reps
Dumbbell Seated Lateral Raise
3 Rounds
30 secs
Bear Overhead Hold
10 reps per arm
Dumbbell Incline Bench Alternating 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
