rugby Workout of the Day
Friday, August 7, 2026Strength & Power - Squat Focus with Plyo Transfer
Warm Up
2 Rounds
6 reps
Downward Dog to Up
30 secs
Deep Squat Hold
20 reps per leg
Fast Feet Toe Taps
Main Session
5 Sets
4 reps
Barbell Back Squat
4 Sets
5 reps
Depth Box Jumps
3 Sets
5 reps per leg
Lateral Bound to Vertical Jump
3 Sets
8 reps
Barbell Good Morning
3 Rounds
12 reps
Kettlebell Russian Twist
5 reps
Standing Ab Walkout
Cool Down
1 Rounds
60 secs
Seated Forward Fold
45 secs per leg
Standing Single Leg Hamstring Stretch
60 secs
Butterfly Stretch
