No Days Off Performance
RugbyThis is an off season program to get athletes prepared for Rugby.
Features1 sessions per week
Must use App app to view and log training
Program Training
Standard RAMP Warm-up
A
Select 2 or 3 of the exercises listed in each block Set Range : 2-3 per each Rep Range: 5- 10 yards/ 10-12 A Jumping Jacks Split Jacks High Knees Butt Kicks Line Hop Series B Fire Hydrants Bird Dogs Bear Crawls Frog Pose Reach Arounds C Quad Pull Reach Forward SL RDL w Reach Lateral Hip Slides Knee Hug Worlds Greatest Heel to Toe with pop Squat to Reach Cradle to Lateral Lunge Squat to reach Lateral Squat to Worlds Greatest D Single Leg Hops Pogo Hops A skips Arm Circles SL Skips Line Hops
B
Light Jog
1 x 5:00
C
Back Squat
4 x 2 @ 85 %
D
Front Foot Elevated Split Squat
3 x 8 @ 65 %
E
Partner Nordic Hamstring Curl
3 x 6
F
Toes to Bar
3 x 12
Standard RAMP Warm-up
A
Select 2 or 3 of the exercises listed in each block Set Range : 2-3 per each Rep Range: 5- 10 yards/ 10-12 A Jumping Jacks Split Jacks High Knees Butt Kicks Line Hop Series B Fire Hydrants Bird Dogs Bear Crawls Frog Pose Reach Arounds C Quad Pull Reach Forward SL RDL w Reach Lateral Hip Slides Knee Hug Worlds Greatest Heel to Toe with pop Squat to Reach Cradle to Lateral Lunge Squat to reach Lateral Squat to Worlds Greatest D Single Leg Hops Pogo Hops A skips Arm Circles SL Skips Line Hops
B
Light Jog
1 x 5:00
C
Bench Press
4 x 2 @ 85 %
D
Incline DB Bench Press
3 x 8 @ 65 %
E
Dips
3 x MAX
F
Russian Twist
3 x 15
A
Active Recovery
1 x 20:00
Standard RAMP Warm-up
A
Select 2 or 3 of the exercises listed in each block Set Range : 2-3 per each Rep Range: 5- 10 yards/ 10-12 A Jumping Jacks Split Jacks High Knees Butt Kicks Line Hop Series B Fire Hydrants Bird Dogs Bear Crawls Frog Pose Reach Arounds C Quad Pull Reach Forward SL RDL w Reach Lateral Hip Slides Knee Hug Worlds Greatest Heel to Toe with pop Squat to Reach Cradle to Lateral Lunge Squat to reach Lateral Squat to Worlds Greatest D Single Leg Hops Pogo Hops A skips Arm Circles SL Skips Line Hops
B
Light Jog
1 x 5:00
C
Trap Bar Deadlift
4 x 2 @ 85 %
D
Bulgarian Split Squat
3 x 8 @ 65 %
E
RDL
3 x 10 @ 65 %
F
Ab Wheel
3 x 12
Standard RAMP Warm-up
A
Select 2 or 3 of the exercises listed in each block Set Range : 2-3 per each Rep Range: 5- 10 yards/ 10-12 A Jumping Jacks Split Jacks High Knees Butt Kicks Line Hop Series B Fire Hydrants Bird Dogs Bear Crawls Frog Pose Reach Arounds C Quad Pull Reach Forward SL RDL w Reach Lateral Hip Slides Knee Hug Worlds Greatest Heel to Toe with pop Squat to Reach Cradle to Lateral Lunge Squat to reach Lateral Squat to Worlds Greatest D Single Leg Hops Pogo Hops A skips Arm Circles SL Skips Line Hops
B
Light Jog
1 x 5:00
C
Pull-Up
4 x 2 @ 85 %
D
Bent Over Row
3 x 10 @ 65 %
E
Cable Facepull
3 x 15
F
Russian Twist
3 x 15
A
Active Recovery
1 x 20:00
