rugby Workout of the Day
Tuesday, April 7, 2026Upper Body Strength & Power
Warm Up
3 Rounds
8 reps
Plyometric Push Ups
5 reps per side
Single Arm Kettlebell Windmill
10 reps
Alternating Upright Row
Main Session
4 Sets
5 reps
Barbell Incline Bench Press
4 Sets
5 reps
Barbell Push Press
3 Rounds
8 reps per arm
Single Arm Dumbbell Push Press
6 reps per side
Med Ball Rotational Slam
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
6 reps
Med Ball Slam
Cool Down
3 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
