rugby Workout of the Day
Thursday, March 12, 2026Lower Strength — Squat Focus (Peak Week)
Warm Up
2 Rounds
10 reps
Ankle Dorsiflexion Mobilization
6 reps
Inchworm
10 reps
Banded Good Mornings
Main Session
5 Sets
5 reps
Barbell Back Squat
4 Sets
4 reps
Barbell Hip Thrust
3 Sets
8 reps per leg
Dumbbell Suitcase Walking Lunge
3 Sets
10 reps per leg
Alternating Single Arm Kettlebell Swing
6 reps
Broad Jump
3 Rounds
7 reps per side
Med Ball Rotational Slam
30 secs
Bear Overhead Hold
Cool Down
1 Rounds
secs
Frog Stretch
secs per leg
Standing Calf Stretch
secs per leg
Seated Single Leg Hamstring Stretch
