Free Rugby Workout Session

Strength & Conditioning Session

Aim to complete session within 45-60mins

Mobility Prep

Lower Limb Mobility Circuit

Explosive Lifting

A) Power Clean 3 Position Complex 5 sets x 3 reps (1 rep each exercise)

[2min rest between sets]

*Work on technique and explosiveness

Compound Strength

Bi) Incline DB Bench Press 1.5 reps 4 sets x 5 reps 

Bii) Horizontal Row 4 sets x 8 reps

[90s rest between sets]

Assistance Exercises

Ci) DB Reverse Lunges 3 sets x 6-8 reps each side

Cii) KB Clean & Press 3 sets x 4-6 reps each side

[90s rest between sets]

Di) Landmine Lateral Raise 3 sets x 8 reps each side

Dii) DB Hammer Curls 3 sets x 10 reps

[60s rest between sets]

Metabolic Conditioning

7 Rounds for Time:

7 Burpees

7 Medball Slams

7 Calorie Bike/Ski/Row

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