rugby Workout of the Day
Thursday, July 2, 2026Lower Body Power & Breakdown Speed
Warm Up
2 Rounds
14 reps
Dead Bug
20 reps
Plank March
10 reps
Bodyweight Squat
Main Session
4 Sets
5 reps
Barbell Back Squat
4 Sets
5 reps
Trap Bar Deadlift
3 Sets
8 reps
Barbell Hip Thrust
5 Sets
5 reps
Seated Box Jumps
3 Rounds
10 reps per side
Single Arm Kettlebell Suitcase March
12 reps
Alternating Single Arm Kettlebell Knee Hover Quadruped Pull Through
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
