rugby Workout of the Day
Wednesday, February 11, 2026Max Strength (Lower Body & Posterior Chain)
Warm Up
3 Rounds
10 reps
Single Leg Press
10 reps per side
Plank Lateral Crawl
10 reps
Bodyweight Squat
Main Session
5 Sets
5 reps
Barbell Back Squat
5 Sets
5 reps
Trap Bar Deadlift
3 Sets
8 reps per leg
Dumbbell Suitcase Walking Lunge
3 Sets
8 reps
Kettlebell Goblet Squat
3 Rounds
20 secs per side
Bear Hold with Neck Holds
10 reps per leg
Nordic Hamstring Curl
Cool Down
1 Rounds
120 secs
Pancake Stretch
60 secs per leg
Lying Quad Stretch
60 secs
Childs Pose Stretch
