rugby Workout of the Day
Friday, July 24, 2026Lower Body Power & Acceleration
Warm Up
3 Rounds
20 reps
Band Resisted Sprints
5 reps
Depth Jumps
8 reps
Pause Air Squat
Main Session
5 Sets
3 reps
Barbell Back Squat
5 Sets
3 reps
Trap Bar Deadlift Jump
3 Sets
8 reps
Barbell Hip Thrust
3 Rounds
8 reps per side
Isometric Lunge Pallof Press
5 reps
Banded Broad Jump
3 Rounds
14 reps
Dead Bug
3 reps per leg
Single Leg Pogo Jumps
Cool Down
1 Rounds
60 secs per leg
Hip Flexor Psoas Stretch
60 secs per leg
Lying Quad Stretch
90 secs
Childs Pose Stretch
