rugby Workout of the Day
Wednesday, May 20, 2026Upper Power - Push Press & Horizontal Power
Warm Up
2 Rounds
8 reps
Seated Medball Shoulder Press
10 reps
Prone T-Raise
10 reps
Band Assisted Low Pogo Jumps
Main Session
5 Sets
3 reps
Barbell Push Press
4 Sets
6 reps per arm
Dumbbell Incline Bench Prone Row
3 Rounds
6 reps per side
Med Ball Rotational Slam
6 reps
Standing Med Ball Chest Press
3 Sets
8 reps
Plyometric Push Ups
3 Sets
15 reps
Band Pull Aparts
Cool Down
1 Rounds
30 secs per leg
Posterior Shoulder Stretch
60 secs per leg
Seated Twist with Extended Leg Stretch
30 secs per leg
Sleeper Stretch
