rugby Workout of the Day
Friday, February 20, 2026Full-Body Explosiveness & Sprint Conditioning
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
7 reps per leg
3 Step Wall Drive
8 reps per leg
Med Ball Lateral Jumps
Main Session
5 Sets
3 reps
Barbell Hang Power Clean
4 Sets
5 reps
Barbell Front Squat
8 Sets
20 secs
Watt Bike
3 Superset
10 reps
Dual Dumbbell Push Press
20 metres
Kettlebell Farmers Carry
5 Sets
10 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
