rugby Workout of the Day
Monday, September 21, 2026Upper Body Strength & Throwing Power
Warm Up
2 Rounds
8 reps
Scap Push Ups
10 metres
Bear Crawl
10 reps
Alternating Upright Row
Main Session
4 Sets
5 reps
Barbell Bench Press
3 Sets
6 reps
Barbell Push Press
3 Sets
8 reps
Barbell Row
3 Rounds
8 reps
Med Ball Slam
30 secs
Seated Dumbbell Overhead Hold
3 Sets
30 secs
Bear Overhead Hold
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
