rugby Workout of the Day
Sunday, September 6, 2026Lower Body Strength & Core
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
20 metres
Single Leg Cone Touch
10 reps per side
Pogo Lateral Jumps
Main Session
4 Sets
6 reps
Barbell Back Squat
10 Sets
1 reps
Barbell Power Clean
Do single reps, give yourself a 30secs rest in between to reset. It's so important that each rep is explosive and powerful
3 Sets
8 reps per leg
Alternating Box Step Ups
3 Rounds
8 reps per leg
Single Leg Balance Kettlebell Around the World
5 reps per side
Hanging Oblique Knee Raise
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
60 secs
Seal Stretch
45 secs per leg
Seated Single Leg Hamstring Stretch
