rugby Workout of the Day
Thursday, February 26, 2026Lower Body Strength & Core
Warm Up
3 Rounds
8 reps
Pause Air Squat
5 reps
Hamstring Walkout
10 reps per side
Pogo Lateral Jumps
Main Session
3 Sets
8 reps
Barbell Pause Back Squat
Rugby Application: Develops strength and stability for powerful sprint acceleration
3 Sets
10 reps per leg
Single Leg Dumbbell Romanian Deadlift
3 Rounds
5 reps per leg
Single Leg Balance Kettlebell Around the World
8 reps per side
Bird Dog
3 Rounds
8 reps
Med Ball Slam
12 reps
Supine Alternating Single Leg Raise
14 reps
Kettlebell Russian Twist
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
60 secs
Seal Stretch
45 secs per leg
Seated Single Leg Hamstring Stretch
