rugby Workout of the Day

Saturday, February 14, 2026

Top-End Speed (Outside)

Warm Up

2 Rounds

8 reps per leg

Dynamic Pigeon

8 reps per leg

Lateral Jumps

6 reps

Forward Fold to Squat

Main Session

4 Sets

3 reps

Broad Jump

6 Sets

1 reps

Kneeling Jump to Sprint

4 Sets

20 metres

3 Point Stance Sprint

3 Sets

40 metres

3 Point Stance Sprint

2 Sets

80 metres

3 Point Stance Sprint

1 Sets

100 metres

3 Point Stance Sprint

Cool Down

1 Rounds

60 secs per leg

Pigeon Pose

60 secs per leg

Hamstring Sweeps

60 secs

Standing Chest Opener