rugby Workout of the Day
Tuesday, September 15, 2026Deadlift Power — Trap Bar Deadlift Focus
Warm Up
2 Rounds
6 reps
Jefferson's Curl
10 reps per leg
Hamstring Sweeps
10 reps
Prone T-Raise
Main Session
4 Sets
4 reps
Trap Bar Deadlift
3 Sets
6 reps per leg
Dumbbell Suitcase Bulgarian Split Squat
6 reps per arm
Single Arm Landmine Press (Explosive)
3 Rounds
8 reps
Med Ball Slam
6 reps
Broad Jump
3 Sets
12 reps
Banded Hamstring Curls
8 reps per arm
Band Resisted Bear Hold with Arm Extension
Cool Down
1 Rounds
30 secs
Deep Squat Hold
30 secs per leg
Calf Wall Stretch
8 reps per side
Side Lying Thoracic Rotation
