rugby Workout of the Day
Wednesday, July 22, 2026Strength & Power - Squat Focus with Plyo Transfer
Warm Up
2 Rounds
8 reps
Jumping Squat
10 reps
Deep Squat Calf Raise
8 reps per leg
Dynamic Lunge with Rotation
Main Session
4 Sets
3 reps
Barbell Back Squat
3 Sets
8 reps
Barbell Hip Thrust
4 Sets
5 reps
Depth Broad Jumps
3 Sets
6 reps per leg
Lateral Bound to Vertical Jump
3 Sets
10 reps
Banded Hamstring Curls
Cool Down
1 Sets
60 secs
Seated Forward Fold
45 secs per leg
Standing Single Leg Hamstring Stretch
60 secs
Butterfly Stretch
