rugby Workout of the Day
Monday, February 23, 2026Box Pause Back Squat Strength + Horizontal Power
Warm Up
2 Rounds
30 secs
Deep Squat Hold
8 reps per leg
Drop Split Squats
6 reps
Forward Fold to Squat
Main Session
5 Sets
2 reps
Barbell Box Pause Back Squat
4 Sets
2 reps
Barbell Hang Power Clean
3 Sets
6 reps per leg
Dumbbell Suitcase Box Step Up
3 Sets
6 reps
Double Kettlebell Sumo Deadlift
3 Sets
30 secs
Med Ball Bear Hold
Cool Down
1 Rounds
30 secs
Pancake Stretch
30 secs per leg
Hip Flexor Psoas Stretch
10 reps
Cat Camel Stretch
