rugby Workout of the Day
Friday, February 6, 2026Posterior Strength - Deadlift Emphasis
Warm Up
2 Rounds
10 reps per leg
Bird Dog
8 reps per leg
Single Leg Romanian Deadlift (bodyweight)
8 reps per leg
Hamstring Sweeps
Main Session
5 Sets
3 reps
Trap Bar Deadlift
3 Sets
6 reps
Barbell Romanian Deadlift
3 Sets
6 reps per leg
Drop Split Squats
6 reps per arm
Single Arm Landmine Press (Explosive)
3 Sets
40 metres per arm
Single Arm Kettlebell Suitcase Carry
3 Sets
6 reps per leg
Nordic Hamstring Curl
Cool Down
1 Rounds
60 secs per leg
Standing Single Leg Hamstring Stretch
60 secs
Frog Pose Stretch
60 secs
Cobra Stretch
