rugby Workout of the Day
Saturday, July 11, 2026Lower Body Strength
Warm Up
3 Rounds
12 reps
Barbell Seated Good Morning
12 reps
Miniband Feet Lateral Walk
Main Session
4 Sets
6 reps
Barbell Back Squat
3 Sets
6 reps per side
Dumbbell Suitcase Bulgarian Split Squat
3 Rounds
14 reps
Kettlebell Russian Twist
10 reps
Alternating Box Step Ups
3 Rounds
6 reps
Cable Standing Single Leg Hamstring Curl
8 reps
Cable Pull Through
4 Sets
45 secs
Isometric Calf Raise Hold
Work
2 Rounds
30 secs
Couch Stretch
30 secs
Standing Single Leg Hamstring Stretch
30 secs
Standing Calf Stretch
