The S&C Guy
Rugby, Power Sports , Personal Training, Women's Training
Coach
Simone Farina
Rugby Second part of In-Season Gym Program
Power/Explosive training GYM only
Features2 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym Membership.Barbells/Dumbbells/Bench a box or steps to jump on and off.
Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1
A1
BB Pin Back Squat
3 x 6
A2
Plyo drop jump
3 x 6
B1
Bench Press
3 x 6
B2
Chest pass into the floor
3 x 10
C1
DB Multidirectional Lunges
3 x 6
C2
Rear Foot elevated Split squat jump
3 x 6
D1
30deg Inclined Chest Press
3 x 6
D2
Bent Over DB Row
3 x 6
E1
Palloff Press
3 x 10
E2
Weighted Sit up
3 x 10
Tuesday
Week 1 Day 3
A1
Deadlift from the blocks
3 x 6
A2
Broad Jump
3 x 6
B1
DB Shoulder Press
3 x 6
B2
Landmine Shoulder Press
3 x 6
C1
Bosch Iso w active switch
3 x 12
C2
Yuri's Banded
3 x 10
D1
Chest Supported Reverse fly
3 x 10
D2
DB Bicep curl w Press
3 x 8
E1
Banded Woodchop
3 x 10
E2
Barbell Roll Outs
3 x 10
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