rugby Workout of the Day
Sunday, May 31, 2026Upper Body Strength & Throwing Power
Warm Up
2 Rounds
8 reps
Banded Assisted Plyo Push Ups
5 metres per side
Plank Lateral Crawl
10 reps
Resistance Band Lateral Raise
Main Session
5 Sets
2 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Strict Press
3 Sets
10 reps
Barbell Pendlay Row
3 Superset
10 reps
Dumbbell Front Raise
10 reps
Depth Push Ups
3 Sets
10 reps per arm
Band Resisted Bear Hold with Arm Extension
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
