rugby Workout of the Day
Sunday, September 20, 2026Upper Body Strength & Power
Warm Up
2 Rounds
6 reps
Single Arm Dumbbell Seated Cuban Press
8 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
5 metres per side
Plank Lateral Crawl
Main Session
4 Sets
5 reps
Barbell Bench Press
4 Sets
7 reps
Dual Dumbbell Push Press
3 Sets
8 reps
Double Kettlebell Gorilla Row
3 Rounds
10 reps
Seated Medball Shoulder Press
12 reps
EZ Bar Standing Bicep Curl
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per arm
Deltoid Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
