rugby Workout of the Day
Wednesday, September 30, 2026Hip Strength & Rotational Power — Thrust Emphasis
Warm Up
2 Rounds
30 secs
Glute Bridge Hold
12 reps
Band Pull Aparts
6 reps per leg
Dynamic Lunge with Rotation
Main Session
4 Sets
6 reps
Barbell Hip Thrust
4 Sets
6 reps
Dumbbell Incline Bench Press
3 Sets
8 reps
Double Kettlebell Gorilla Row
3 Sets
40 metres per arm
Single Arm Kettlebell Suitcase Carry
3 Rounds
8 reps
Med Ball Rotational Slam
8 reps
Standing Walkout Plank
8 reps
Hanging Oblique Knee Raise
Cool Down
1 Rounds
30 secs per leg
Couch Stretch
30 secs
Seated Forward Fold
30 secs per arm
Overhead Single Arm Tricep Stretch
