rugby Workout of the Day
Saturday, April 11, 2026Front Rack / Positional Strength (Front Squat Focus)
Warm Up
2 Rounds
6 reps per leg
Fire Hydrant
8 reps per leg
Standing Hip Flexion with Resistance Bands
20 secs
Glute Bridge Hold
Main Session
4 Sets
2 reps
Barbell Hang Power Clean
5 Sets
3 reps
Barbell Pause Front Squat
3 Sets
6 reps
Barbell Good Morning
3 Sets
8 reps
Ab Wheel Kneeling Rollout
3 Sets
20 secs per side
Bear Hold with Neck Holds
Cool Down
1 Rounds
30 secs per leg
Pigeon Pose
30 secs per leg
Standing Calf Stretch
60 secs
Seated Forward Fold
