rugby Workout of the Day
Wednesday, April 8, 2026Full-Body Power & Conditioning
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
16 reps
Pogo Lateral Jumps
5 reps per leg
Single Leg Cone Touch
Main Session
4 Sets
5 reps
Trap Bar Deadlift
4 Sets
7 reps
Dumbbell Goblet Squat
3 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
20 metres per arm
Single Arm Dumbbell Farmers Carry
5 Sets
10 metres
Sled Push
You don't have to load the sled heavy but really accelerate
Cool Down
2 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
