Coach Squid
1 sessions per week
Must use App app to view and log training
Program Training
A1
Couch Stretch (Hip Flexors)
2 x 1:00
A2
Banded Hip Distraction
2 x 1:00
A3
Banded Hip Flexor March
2 x 10
A4
90/90 Hip Roll
1 x 12
B1
Copenhagen Isometric
2 x 2 @ 0:30
B2
Banded Neck Iso
2 x 1 @ 15
C1
Barbell Back Squat
3 x 12
C2
Banded Bird Dog
3 x 12
D
DB Bulgarian Split Squat
3 x 10
E
Sled Push
3 x 20
F1
SL Calf Raise
3 x 10
F2
1/2 Kneeling Paloff W/ Rotation
3 x 8
A1
3-Way Banded Shoulder/Lat Stretch
1 x 30
A2
PVC Passover
1 x 20
A3
Band Pull-Apart
2 x 10
A4
Band Scapular Retraction
2 x 10
B1
KB Upside Down Press
2 x 10
B2
Shoulder Taps
2 x 20
C
Barbell Overhead Press
3 x 8
D
Strict Bodyweight Pull-Up
3 x 12
E1
Incline DB Bench Press
3 x 10
E2
Single Arm DB Row
3 x 10
F1
EZ Bar Curl
3 x 12
F2
EZ Bar Lying Tricep Extension
3 x 12
A1
WORLD'S GREATEST STRETCH
2 x 0:30
A2
Lateral Lunge in Place
2 x 6
A3
Glute Bridge March
1 x 12
A4
Crucifix/Scorpions
2 x 10
B1
A-March
2 x 20
B2
A-Skip
2 x 20
B3
B-Skip
2 x 20
B4
Extensive Pogos
2 x 20
B5
Ankling
2 x 20
C1
Wall Drill - Single Leg Switch
2 x 8
C2
Wall Drill - Triple Switch
2 x 5
D
Falling Starts
2 x 15
E
2 Point Start - Sprint
5, 5, 10, 10, 20, 20
F
Resisted Band Sprints
4 x 10
Max Velocity Development
G
Focus: Upright mechanics, stride frequency & stiffness. 30m Fly-In Sprint (20m build + 10m timed zone) 4x (2–3 min rest) 40m Sprint (from standing) 3x (full recovery between reps)
H1
Zig-Zag Drill
1 x 3
H2
5-10-5 Pro Agility
1 x 3
Conditioning
I
Rugby Specific Conditioning
Focus: Replicate repeat sprint demands with partial recovery. PICK ONE: Option A – Repeat Sprint Ability (RSA) 10x30m sprints every 30s (RPE 8–9) 2–3 sets, 3 min between sets Option B – Game Pattern Conditioning 4x (40s work : 20s rest) of mixed drills: Sprint 20m → Backpedal 10m → Shuffle 5m each way → Sprint 20m 2–3 sets with 3 min rest between Option C – Tempo Runs (low intensity recovery) 12–16x100m @65–70% (walk 40m recovery)
