rugby Workout of the Day
Saturday, June 6, 2026Strength & Power - Squat Focus with Plyo Transfer
Warm Up
2 Rounds
30 secs
Deep Squat Hold
6 reps per leg
Banded Range Finder
8 reps per leg
Ankle Dorsiflexion Mobilization
Main Session
4 Sets
2 reps
Barbell Back Squat
3 Sets
12 reps
Cable Pull Through
4 Sets
5 reps
Depth Box Jumps
3 Sets
6 reps per leg
Lateral Bound to Vertical Jump
3 Sets
10 reps
Banded Hamstring Curls
Cool Down
1 Rounds
60 secs
Seated Forward Fold
45 secs per leg
Standing Single Leg Hamstring Stretch
60 secs
Butterfly Stretch
