rugby Workout of the Day
Tuesday, July 28, 2026Upper Body Strength & Passing Power
Warm Up
2 Rounds
8 reps
Dumbbell Seated Cuban Rotation
5 metres per side
Plank Lateral Crawl
14 reps
Banded Rows
Main Session
4 Sets
5 reps
Barbell Bench Press
4 Sets
6 reps
Barbell Strict Press
3 Rounds
8 reps
Weighted Chin Up
6 reps per side
Med Ball Rotational Slam
3 Rounds
10 reps
Cable Seated Face Pull
12 reps
Dumbbell Seated Lateral Raise
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per arm
Single Arm Chest Stretch on Wall
90 secs
Childs Pose Stretch
