rugby Workout of the Day
Tuesday, February 24, 2026Upper Body Strength
Warm Up
3 Rounds
10 metres per arm
Single Arm Dumbbell Overhead Carry
8 reps
Banded Assisted Plyo Push Ups
10 reps
Alternating Upright Row
Main Session
5 Sets
4 reps
Barbell Bench Press
5 Sets
4 reps
Barbell Push Press
3 Rounds
8 reps
Barbell Row
12 reps
Dumbbell Lateral Raise
3 Rounds
10 reps
Cable Seated Face Pull
8 reps per arm
Single Arm Dumbbell Push Press
3 Sets
30 secs
Med Ball Bear Hold
Cool Down
1 Rounds
90 secs
Seal Stretch
60 secs per arm
Overhead Single Arm Tricep Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
