rugby Workout of the Day
Monday, June 8, 2026Full-Body Explosiveness & Conditioning
Warm Up
3 Rounds
10 reps
Banded Good Mornings
20 reps
Band Assisted Low Pogo Jumps
7 reps per leg
Med Ball Lateral Jumps
Main Session
5 Sets
3 reps
Barbell Power Clean
4 Sets
5 reps
Barbell Front Squat
4 Rounds
6 reps per side
Landmine Standing Oblique Twist
5 reps
Seated Box Jumps
4 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
5 reps
Depth Broad Jumps
8 Sets
10 secs
Watt Bike
10s ON / 20s OFF
Cool Down
1 Sets
60 secs per leg
Standing Single Leg Hamstring Stretch
60 reps per leg
Weighted Ankle Stretch
60 reps per leg
Low Dragon Stretch
