rugby Workout of the Day
Wednesday, November 4, 2026Upper Body Strength & Stability
Warm Up
2 Rounds
8 reps
Bear Crawl
12 reps
Banded Face Pulls
12 reps
Downward Dog Toe Taps
Main Session
5 Sets
5 reps
Barbell Incline Bench Press
3 Sets
8 reps
Cable Seated Face Pull
3 Rounds
7 reps per arm
Single Arm Dumbbell Half Kneeling Overhead Press
7 reps
Cable Standing Face Pull
3 Rounds
10 reps
Tricep Dips
10 reps
Dumbbell Lateral Raise
Cool Down
3 Rounds
45 secs per leg
Couch Stretch
45 secs per arm
Overhead Single Arm Tricep Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
