rugby Workout of the Day
Tuesday, June 16, 2026Upper Body Strength & Rotational Power
Warm Up
2 Rounds
8 reps
Scap Push Ups
10 reps per side
Single Arm Banded Row
2 Rounds
8 reps
Pike Push Up
10 reps per arm
Banded External Shoulder Rotation
Main Session
5 Sets
3 reps
Barbell Bench Press
5 Sets
4 reps
Barbell Strict Press
3 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
12 reps
Dumbbell Lateral Raise
3 Rounds
7 reps per side
Landmine Standing Oblique Twist
30 secs
Med Ball Bear Hold
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
