Plyometric Rugy
APH-Powerhouse Training- Owner Dani Fuertes
Welcome to the Rugby Plyo Program! Here we are focusing on Rugby movements to help you get better and stronger. I have worked with a few rugby athletes and have watched the game, so I understand what needs to be done in order to be the best. I hope you have fun with this one. There are videos to help and guide you. If you have any questions please email me or if you want a customized program also let me know.
A1
Incline Hip Ext. Rotation
1 x 12
A2
BB Trap Rollout
1 x 30
A3
Ankle Mobility Against wall w/weight
1 x 12
A4
Air Squat
1 x 15
A5
Box Pigeon Stretch
1 x 30
A6
Static Hamstring to Quad Stretch
1 x 1
B1
Half Kneeling Banded Low Sled Iso Push
3 x 3
B2
Low Sled Push
3 x 3
C1
Banded Lateral Push Off
3 x 20
C2
Lateral Push off to Jump
3 x 5
D1
Med Ball Slam
3 x 10
D2
Palloff Twist
3 x 12
A1
Incline Hip Ext. Rotation
1 x 12
A2
BB Trap Rollout
1 x 30
A3
Ankle Mobility Against wall w/weight
1 x 12
A4
Air Squat
1 x 15
A5
Box Pigeon Stretch
1 x 30
A6
Static Hamstring to Quad Stretch
1 x 30
B1
Half-Kneeling Med Ball Chop with Rotational Jump
3 x 3
B2
Med Ball Lateral Chop to 2 step
3 x 3
C1
2-arm DB Clean
4 x 10
C2
DB Snatch
4 x 10
D1
Med Ball Russian Twist to Wall
3 x 10
D2
Burpee
3 x 10
A1
Incline Hip Ext. Rotation
1 x 12
A2
BB Trap Rollout
1 x 30
A3
Ankle Mobility Against wall w/weight
1 x 12
A4
Air Squat
1 x 15
A5
Box Pigeon Stretch
1 x 30
A6
Static Hamstring to Quad Stretch
1 x 30
B1
Split stance Plate Taps
4 x 6
B2
Front Foot Elevated Split stance Box Jump
4 x 3
C1
Broad Jump to MB Throw
3 x 3
C2
Broad Jump
3 x 3
D1
Landmine Rotational AB
3 x 12
D2
Plyo Hops
3 x 12
Dani Fuertes
Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.
