rugby Workout of the Day
Monday, May 4, 2026Strength & Power - Squat Focus with Plyo Transfer
Warm Up
2 Rounds
10 reps
Deep Squat Calf Raise
8 reps per leg
Dynamic Lunge with Rotation
6 reps
Inchworm
Main Session
5 Sets
5 reps
Barbell Back Squat
3 Sets
8 reps per leg
Pause Jump Lunges
3 Sets
5 reps per leg
Single Leg Box Jumps
3 Sets
45 secs
Glute Bridge Hold
3 Sets
10 reps
Banded Hamstring Curls
Cool Down
1 Rounds
60 secs per leg
Standing Hip Flexion with Resistance Bands
60 secs
Seated Forward Fold
45 secs per leg
Lying Quad Stretch
