rugby Workout of the Day
Friday, March 6, 2026Lower Body Power & Acceleration
Warm Up
2 Rounds
15 secs
Band Resisted Sprints
10 reps per leg
Fire Hydrant
10 reps
Glute Bridge
6 reps per leg
Single Leg Wall Drive
Main Session
5 Sets
3 reps
Trap Bar Deadlift Jump
5 Sets
3 reps
Barbell Front Squat
3 Rounds
4 reps
Med Ball Slam to Broad Jump
4 reps
Kneeling Jump to Sprint
3 Sets
max reps
Wall Sit
finishing with max Wall Sits. Record your times
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
