Universal Sports Strength & Conditioning
Rugby1 sessions per week
Must use App app to view and log training
Program Training
A1
Deep Squat
4 x 1:00
A2
Mcgill KB Bottoms up Carry
4 x 1:00
A3
Ankle Iso-Hold
4 x 1:00
A4
Worlds Greatest Stretch
4 x 1:00
A5
Plank to Push-Up
4 x 1:00
A6
Jefferson Curl
4 x 1:00
A7
Jump Rope
4 x 1:00
A8
Bird Dog
4 x 1:00
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
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
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
A
Dynamic Activation
1 x 5
B1
Side Plank with Banded Clamshell (Dynamic)
2 x 10
B2
Band Rotations
2 x 10
B3
Band Face Pull
2 x 10
B4
Terminal Knee Extension
2 x 10
B5
Pallof Press
2 x 10
C1
Band Assisted Jumps
2 x 4
C2
Triple Response Broad Jump
2 x 2
C3
Clapping Push-Up
2 x 4
D
Flying Sprints
1 x 2 @ 20
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
4 x 5
C2
1-Arm DB Row - WIDE
4 x 5
D1
Lat Pulldown
4 x 6
D2
DB 1-arm Bench
4 x 5
E1
Barbell Bicep Curl
3 x 12
E2
Banded Tricep Pushdown
3 x 15
A
Game Play
A
My Dynamic Warmup
B
Run
1 x 6 @ 100
C
Run
1 x 3 @ 200
D
Run
1 x 2 @ 300
A
Cardio
1 x 25:00
B
Foam Roll
C
Static Stretch
