rugby Workout of the Day
Monday, October 5, 2026Upper Power - Push Press & Horizontal Power
Warm Up
2 Rounds
12 reps per arm
Banded External Shoulder Rotation
6 reps
Seated Medball Shoulder Press
8 reps
Scap Push Ups
Main Session
4 Sets
3 reps
Barbell Push Press
4 Sets
5 reps
Barbell Bench Press
3 Rounds
8 reps
Med Ball Slam
5 reps
Broad Jump
3 Sets
6 reps per arm
Single Arm Landmine Press (Explosive)
6 reps per arm
Single Arm Landmine Row
Cool Down
1 Rounds
30 secs per leg
Posterior Shoulder Stretch
60 secs per leg
Seated Twist with Extended Leg Stretch
60 secs
Cobra Stretch
