Universal Sports Strength & Conditioning
Rugby1 sessions per week
Must use App app to view and log training
Program Training
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C
Tempo Run
1, 3, 6 @ 400, 200, 100
D
Light Jog
1 x 5:00
A1
low hurdle series
1 x 4
A2
Hand walk
1 x 10
A3
Cook Hip Lift
1 x 10
A4
Shoulder Mobility w/ Dal
1 x 10
A5
Cat/Cow
1 x 10
A6
T-spine Mobility: Quadruped
1 x 10
B1
DB Lateral Raise
3 x 12
B2
1-Arm DB Row - WIDE
3 x 10
B3
Heiden Step
3 x 5
C1
Hammer Curl
3 x 12
C2
DB Front Raise
3 x 10
C3
Single Arm Farmer Walk
1 x 20
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C
Weave Run
1 x 4 @ 40
D
Flying Sprints
2 x 4 @ 20
E
Cool Down Jog
1 x 5:00
A1
Leg Swings
1 x 10
A2
Hand walk
1 x 5
A3
90-90 Stretch
1 x 5
A4
Knee Hug
1 x 5
A5
Hip Stretch/Figure 4
1 x 5
A6
Piriformis Stretch
1 x 5
A7
Shoulder Mobility - Wall Drills
1 x 10
A8
3-way Ankle Mobility
1 x 5
B1
Hands-Free Side Plank
1 x 15
B2
Glute Bridge
1 x 10
B3
Half-Kneeling Anti-Rotation Hold
1 x 15
B4
Shoulder Taps
1 x 10
B5
YTW
1 x 10
B6
Side Plank with Banded Clamshell (Dynamic)
1 x 10
C1
Rear Foot Elevated Jump
3 x 3
C2
1-arm DB Split Jerk
3 x 3
D1
Front Squat
3 x 6
D2
Seated Single Arm Cable Row
3 x 8
E1
Incline DB Press with Palms Facing In
3 x 8
E2
Hamstring Curl on Slides
3 x 10
F1
Half Kneeling Plate Chop/Lift
2 x 8
F2
Cable Facepull
2 x 10
F3
DB Lateral Raise
2 x 10
A
Cardio
1 x 25:00
B
Foam Roll
C
Static Stretch
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C
Repeat Sprints
2 x 4 @ 15
D
Cool Down Jog
1 x 15:00
A1
Ankle Mobility
1 x 10
A2
T-spine Mobility: Quadruped
1 x 10
A3
Cat/Cow
1 x 10
A4
Shoulder Mobility w/ Dal
1 x 10
A5
Hurdle Walks
1 x 5
A6
neck mobility
1 x 10
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
McGill Curl Up
1 x 5
B4
Single Leg Ankle Hops
2 x 0:05
B5
Pallof Press
1 x 10
C1
Heiden Step
3 x 3
C2
Med Ball Chest Pass
3 x 6
D1
Split Squat
3 x 6
D2
DB Bench Press
3 x 8
E1
Pull-Up
3 x 6
E2
Single Leg Hip Thrust
3 x 8
F1
Landmine Anti-Rotation
2 x 5
F2
Tricep Choice
2 x 12
F3
DB Bicep Curls
2 x 10
A1
low hurdle series
1 x 4
A2
Prone Scorpion
1 x 10
A3
Chest Stretch
1 x 2 @ 0:30
A4
Shoulder Mobility w/ Dal
1 x 5
B1
4-Way/ Manual Neck
1 x 5
B2
4-way Shrug
1 x 10
B3
YTW
2 x 10
C1
Z-Press
3 x 6
C2
1-Arm DB Row - WIDE
3 x 6
D1
DB Pullover
3 x 8
D2
Standing Landmine Press
4 x 5
E1
Band Pull-Apart
3 x 12
E2
Pallof Press
3 x 10
F
Cardio
1 x 25:00 @ 4
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C1
Jog
2 x 5:00
C2
Jog-Sprint-Jog-Walk
2 x 5
C3
Cool Down Jog
1 x 5:00
A
Cardio
1 x 25:00
B
Foam Roll
C
Static Stretch
