rugby Workout of the Day
Sunday, July 5, 2026Top-End Speed (Outside)
Warm Up
2 Rounds
6 reps
Forward Fold to Squat
30 reps
Fast Feet Toe Taps
4 reps per leg
3 Step Wall Drive
Main Session
3 Sets
20 metres
Straight Legs Run
5 Sets
1 reps
Kneeling Jump to Sprint
4 Sets
10 metres
3 Point Stance Sprint
3 Sets
20 metres
3 Point Stance Sprint
2 Sets
40 metres
3 Point Stance Sprint
1 Sets
50 metres
3 Point Stance Sprint
Cool Down
1 Sets
2 mins
Easy Run
1 Sets
60 secs per leg
Seated Single Leg Hamstring Stretch
45 secs per leg
Hip Flexor Psoas Stretch
