rugby Workout of the Day
Monday, March 30, 2026Lower Body Power & Scrum Strength
Warm Up
3 Rounds
8 reps per arm
Single Arm Banded Row
10 metres
Plank Lateral Crawl
10 reps
Bodyweight Squat
Main Session
4 Sets
5 reps
Barbell Back Squat
4 Sets
5 reps
Trap Bar Deadlift
3 Sets
5 reps
Box Jump
3 Sets
8 reps
Barbell Hip Thrust
3 Sets
8 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Sets
20 secs per side
Bear Hold with Neck Holds
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
