rugby Workout of the Day
Saturday, March 21, 2026Lower Body Power & Acceleration
Activation
3 Rounds
6 reps per leg
Step Downs
10 reps per leg
Single Leg Pogo Jumps
8 reps
Pause Air Squat
Main Session
5 Sets
2 reps
Barbell Back Squat
4 Sets
4 reps
Trap Bar Deadlift Jump
4 Sets
5 reps
Seated Box Jumps
4 Sets
4 reps
Med Ball Slam to Broad Jump
3 Sets
10 reps per leg
Double Kettlebell Front Rack Reverse Lunge
3 Sets
30 secs per side
Side Plank
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
