Universal Sports Strength & Conditioning
RugbyThis is designed for those experiencing a lower body injury yet want (need) to keep training.
The lifting routines are simple yet progressive in order to maintain as much strength as possible.
Contact the coach if additional modifications need to be made to fit your needs.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Leg Swings
A2
Hand walk
A3
90-90 Stretch
A4
Knee Hug
A5
Hip Stretch/Figure 4
A6
Piriformis Stretch
A7
Shoulder Mobility - Wall Drills
A8
3-way Ankle Mobility
B1
Hands-Free Side Plank
B2
Glute Bridge
B3
Half-Kneeling Anti-Rotation Hold
B4
Shoulder Taps
1 x 10
B5
YTW
B6
Side Plank with Banded Clamshell (Dynamic)
1 x 10
C1
Close Grip Bench Press
3 x 8
C2
Single Arm Cable Pull Down
3 x 10
C3
Pigeon Stretch
3 x 20
D1
Seated Cable Row
3 x 12
D2
Z-Press
3 x 10
D3
Hamstring Stretch
3 x 20
E1
Plate Front Raise
3 x 10
E2
Skull Crushers
3 x 10
E3
DB Lateral Raise
3 x 10
A
Foam Roll
1 x 30
B
Static Stretch
1 x 45
A1
90-90 Stretch
A2
Shoulder Mobility - Wall Drills
B1
Half-Kneeling Anti-Rotation Hold
B2
Shoulder Taps
1 x 10
B3
YTW
B4
Clamshell
1 x 10
C1
Incline DB Bench Press
3 x 8
C2
1-Arm DB Row
3 x 10
D1
Lat Pulldowns - Wide Grip
3 x 8
D2
One-Arm DB Bench Press
3 x 10
D3
Cat Camel
3 x 10
E1
DB Bicep Curls
3 x 10
E2
Band Pull-Apart
3 x 10
E3
Pallof Hold w/ Band
3 x 10
A
Foam Roll
1 x 30
B
Static Stretch
1 x 45
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
DB Incline Face Pull
3 x 10
C1
Hammer Curl
3 x 12
C2
DB Front Raise
3 x 10
D1
DB Tricep Extension
3 x 10
D2
4-way Shrug
3 x 10
E1
Pallof Press
3 x 10
E2
McGill Curl Up
3 x 5
A1
Cat/Cow
1 x 10
A2
T-spine Mobility: Quadruped
3 x 10
A3
Inchworm
1 x 6
A4
WORLD'S GREATEST STRETCH
1 x 5
A5
Shoulder Mobility w/ Dal
1 x 6
A6
neck mobility
1 x 10
A7
Ankle Mobility
1 x 5
A8
Shin Box Switches
2 x 5
B1
Weighted Plank Hold
2 x 0:30
B2
Band Resisted Side Plank Row
2 x 10
B3
Bird Dog
2 x 10
C1
Seated DB Power Clean
4 x 5
C2
Half Kneeling Plate Chop/Lift
4 x 5
C3
DB Curl & Press
4 x 8
C4
Chest-Supported DB Row
4 x 10
C5
Band Rotations
4 x 10
C6
Medicine Ball Slam
4 x 10
