rugby Workout of the Day
Friday, March 27, 2026Trap Bar Strength & Hip Power
Warm Up
2 Rounds
8 reps per leg
Banded Range Finder
10 reps
Glute Bridge
30 secs per leg
90/90 Hip Stretch
Main Session
5 Sets
3 reps
Trap Bar Deadlift
4 Sets
4 reps
Trap Bar Deadlift Jump
3 Sets
4 reps
Barbell Hip Thrust
3 Sets
40 metres per side
Single Arm Dumbbell Farmers Carry
3 Sets
10 reps per leg
Nordic Hamstring Curl
3 Sets
10 reps per arm
Single Arm Extension Bear Hold
Cool Down
1 Rounds
30 secs per leg
Seated Single Leg Hamstring Stretch
30 secs
Cobra Stretch
30 secs per leg
Standing Calf Stretch
