rugby Workout of the Day
Saturday, May 16, 2026Upper Body Strength & Rotational Power
Warm Up
2 Rounds
8 reps
Scap Push Ups
8 reps
Dumbbell Seated Cuban Rotation
2 Rounds
8 reps
Diamond Push Up
10 reps per arm
Banded External Shoulder Rotation
Main Session
5 Sets
2 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Strict Press
3 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
8 reps
Inverted Row
3 Rounds
12 reps per side
Dumbbell Alternating Hammer Curl
20 secs per side
Bear Hold with Neck Holds
Cool Down
3 Rounds
90 secs per arm
Overhead Single Arm Tricep Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
