rugby Workout of the Day
Sunday, April 5, 2026Lower Strength
Warm Up
2 Rounds
10 reps
Deep Squat Calf Raise
6 reps per leg
Single Leg Balance Kettlebell Around the World
30 secs per leg
Alternating Heel Taps
Main Session
5 Sets
4 reps
Barbell Back Squat
3 Sets
6 reps
Barbell Romanian Deadlift
3 Sets
6 reps
Barbell Hip Thrust
3 Sets
8 reps per leg
Single Leg Romanian Deadlift (bodyweight)
3 Sets
12 reps per leg
Banded Deadbug
Cool Down
1 Rounds
30 secs per leg
Standing Calf Stretch
60 secs
Frog Pose Stretch
60 secs
Childs Pose Stretch
