rugby Workout of the Day
Wednesday, April 22, 2026Lower Body Strength
Warm Up
3 Rounds
8 reps per leg
Reverse Lunge
8 reps per leg
Seated Single Leg Raises Over Object
10 reps per side
Bird Dog
Main Session
3 Sets
5 reps
Barbell Back Squat
3 Sets
5 reps
Trap Bar Deadlift
3 Sets
8 reps
Barbell Romanian Deadlift
3 Sets
8 reps per leg
Barbell Back Rack Bulgarian Split Squat
3 Rounds
30 secs
Hollow Rock
12 reps
Kettlebell Russian Twist
Accessory and Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
60 secs
Childs Pose Stretch
