rugby Workout of the Day
Wednesday, March 11, 2026Max Strength (Lower Body & Posterior Chain)
Warm Up
2 Rounds
8 reps per leg
Single Leg Glute Bridge
10 reps per side
Plank Lateral Crawl
10 metres
Bodyweight Walking Lunge
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Barbell Block Pull Deadlift
3 Sets
8 reps
Barbell Romanian Deadlift
3 Sets
7 reps per leg
Dumbbell Suitcase Split Squat
3 Sets
20 secs per side
Bear Hold with Neck Holds
30 reps
Calf Raises (Bodyweight)
Cool Down
1 Rounds
6 reps
Jefferson's Curl
60 secs per leg
Lying Quad Stretch
60 secs per leg
Standing Calf Stretch
