rugby Workout of the Day
Tuesday, April 14, 2026Lower Strength — Squat Focus
Warm Up
2 Rounds
20 reps per leg
Ankle Skips
6 reps per leg
Fire Hydrant
10 reps
Pause Air Squat
Main Session
5 Sets
5 reps
Barbell Back Squat
4 Sets
6 reps
Barbell Hip Thrust
3 Sets
6 reps per leg
Dumbbell Suitcase Box Step Up
3 Sets
8 reps per leg
Single Leg Pike Leg Lift
3 Rounds
8 reps
Med Ball Rotational Slam
20 reps
Pogo Lateral Jumps
20 metres
Bear Crawl
Cool Down
1 Rounds
30 secs
Frog Stretch
30 secs
Pancake Stretch
30 secs
Standing Chest Opener
