rugby Workout of the Day
Sunday, April 26, 2026Lower Body Power & Acceleration
Activation
3 Rounds
6 reps
Depth Jumps
20 reps
Pogo Lateral Hops
10 metres
Duck Walk
Main Session
4 Sets
5 reps
Barbell Back Squat
4 Sets
5 reps
Trap Bar Deadlift
3 Rounds
6 reps
Box Jump
8 reps per leg
Med Ball Lateral Jumps
3 Sets
4 reps
Med Ball Slam to Broad Jump
8 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
