rugby Workout of the Day
Saturday, July 4, 2026Upper Body Strength & Stability
Warm Up
3 Rounds
8 reps
Bear Crawl
10 reps
Push Ups
12 reps
Downward Dog Toe Taps
Main Session
5 Sets
5 secs
Barbell Strict Press
3 Rounds
8 reps per side
Cable Half Kneeling Pallof Press
8 reps per arm
Single Arm Dumbbell Half Kneeling Overhead Press
3 Rounds
30 secs
Seated Dumbbell Overhead Hold
12 reps
EZ Bar Standing Bicep Curl
3 Sets
20 secs per arm
Single Arm Extension Bear Hold
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
90 secs
Seal Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
