rugby Workout of the Day
Monday, September 7, 2026Lower Strength — Squat Focus
Warm Up
2 Rounds
10 reps per leg
Front Leg Swings
6 reps per leg
Worlds Greatest Stretch
10 reps per leg
Fire Hydrant
Main Session
5 Sets
5 reps
Barbell Back Squat
4 Sets
5 reps
Barbell Hip Thrust
3 Sets
8 reps
Box Goblet Squat
3 Sets
10 reps per leg
Single Leg Wall Switch
3 Rounds
8 reps per side
Landmine Standing Oblique Twist
4 reps per leg
Single Leg Box Jumps
3 Sets
30 secs per side
Bear Hold with Neck Holds
Cool Down
1 Rounds
60 secs per leg
Seated Twist with Extended Leg Stretch
10 reps per leg
Hamstring Sweeps
10 reps per side
Shoulder Pass Throughs
