rugby Workout of the Day
Thursday, August 6, 2026Trap Bar Strength & Hip Power
Warm Up
2 Rounds
6 reps
Inchworm
10 reps
Banded Hamstring Curls
8 reps per leg
Fire Hydrant
Main Session
5 Sets
3 reps
Trap Bar Deadlift
4 Sets
4 reps
Trap Bar Deadlift Jump
3 Sets
5 reps
Barbell Hip Thrust
3 Sets
8 reps per leg
Single Leg Romanian Deadlift (bodyweight)
4 Sets
40 metres
Dumbbell Farmers Carry
3 Sets
8 reps
Ab Wheel Kneeling Rollout
Cool Down
1 Rounds
30 secs per leg
Seated Single Leg Hamstring Stretch
30 secs
Frog Pose Stretch
8 reps
Shoulder Clock
