rugby Workout of the Day
Friday, April 10, 2026Lower Body Strength & Explosiveness
Warm Up
3 Rounds
8 reps per leg
Bulgarian Split Squat Jumps
7 reps per leg
Dynamic Lunge with Rotation
4 reps
Plyometric Hurdle Jumps
Main Session
4 Sets
5 reps
Barbell Back Squat
3 Sets
5 reps
Barbell Hang Power Clean
3 Sets
8 reps per leg
Dumbbell Romanian Deadlift
3 Sets
8 reps per leg
Foot Elevated Single Leg Glute Bridge
3 Rounds
30 reps
Calf Raises (Bodyweight)
20 reps
Superband Dead Bug
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
120 secs
Childs Pose Stretch
