Universal Sports Strength & Conditioning
RugbyThis is the next phase of the Upper Body ONLY program for those needing a longer recovery period.
Contact the coach to discuss how to safely incorporate lower body rehab exercises IF you are cleared to do so.
1 sessions per week
Must use App app to view and log training
Program Training
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
Close Grip Bench Press
3 x 6
C2
Single Arm Cable Pull Down
3 x 8
C3
Pigeon Stretch
3 x 20
D1
Seated Cable Row
3 x 10
D2
Z-Press
3 x 8
D3
Hamstring Stretch
3 x 20
E1
Plate Front Raise
2 x 12
E2
Skull Crushers
2 x 12
E3
DB Lateral Raise
2 x 12
A
Foam Roll
1 x 30
B
Static Stretch
1 x 45
A1
90-90 Stretch
1 x 5
A2
Shoulder Mobility - Wall Drills
1 x 10
B1
Half-Kneeling Anti-Rotation Hold
1 x 15
B2
Shoulder Taps
1 x 10
B3
YTW
1 x 10
B4
Clamshell
1 x 10
C1
Incline DB Bench Press
3 x 6
C2
1-Arm DB Row
3 x 8
D1
Lat Pulldowns - Wide Grip
3 x 6
D2
One-Arm DB Bench Press
3 x 8
D3
Cat Camel
3 x 10
E1
DB Bicep Curls
2 x 10
E2
Band Pull-Apart
2 x 10
E3
Pallof Hold w/ Band
2 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
