No Days Off Performance
Rugby, Strength & Conditioning, Functional Fitness, Swimming1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
12, 10, 6, 10
B
Incline DB Bench Press
12, 10, 6, 3, 10
C
Hack Squat
15, 10, 10, 10
D
Bench Press
15, 10, 5, 3, 5, 10
E
Leg Extension
15, 15, 10, 10
F1
Incline Cable Flys
3 x 12
F2
Cable Low Fly
3 x MAX
G
Bulgarian Split Squat
3 x MAX
H
Dips
3 x MAX
A1
Swimming
1 x 1800
A2
1-mile Run
1 x 1
Prep
A
Hip Mobility Circuit
Hip Mobility 3 x ( 1-2 min of each ) 90/90 Stretch Deep Ring Squat Stretch Cossack Squat World’s Greatest Stretch Frog Stretch Bear Sit Hinge Single Leg Hip Rotation
B
Deadlift
10, 8, 4, 1, 4, 8, 10
C
Lat Pulldown
4 x 12
D
Single Leg RDL
3 x 12
E
Bent Over Row
4 x 10
F
Partner Nordic Hamstring Curl
3 x 6
G
Weighted Pull Ups
3 x MAX
H1
Hip Abductor Machine
3 x 12
H2
Hip Adductor Machine
3 x 12
Prep
A
Standard RAMP Warm-up
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
Circuit
B
3 x 20 yard Single Switches 3x 20 yard C Skips 3 x 20 yard triple Switches 3 x 20 yard Bounds Rest Intervals: 10 yard : 1 min 20 yard : 1:30 30 yard: 2:00 40 yard : 2:30 50 yard: 3:00 60 yard: 3:30
C1
Sprint
10 x 40
C2
Triple Response Broad Jump
3 x 3
C3
Vertical Jump
3 x 3
D
Calf Raise
4 x 12
E1
Shoulder Press
4 x 12
E2
Plate Front Raise
4 x 12
F1
Tricep Pushdown
4 x 12
F2
DB Overhead Tricep Extension
4 x 12
G1
Single Arm Preacher Curls
4 x 12
G2
Bicep Curls ( 21’s Series)
3 x 21
H1
DB Lateral Raise
4 x 12
H2
Cable Facepull
4 x 12
I1
French Press
3 x 12
I2
Cross Body Hammer Curl
3 x 12
J
Bodyweight Wall Supported Tibialis Raise
3 x 12
K
Rocking Standing Calf Raise
3 x 20
A
Bench Press
10, 8, 5, 2, 5, 8, 10
B
Seated Single Leg Press
5 x 10
C
Incline Bench Press
10, 10, 6, 6
D
Reverse Lunges
10, 7, 7, 7
E1
Incline Cable Flys
3 x 12
E2
Cable Low Fly
3 x 12
F
Leg Extension
4 x 15
A1
Swimming
1 x 1800
A2
1-mile Run
1 x 1
Prep
A
Hip Mobility Circuit
Hip Mobility 3 x ( 1-2 min of each ) 90/90 Stretch Deep Ring Squat Stretch Cossack Squat World’s Greatest Stretch Frog Stretch Bear Sit Hinge Single Leg Hip Rotation
B
RDL
10, 8, 4, 1, 4, 8, 10
C
Bent Over Row
4 x 12
D
Good Morning
3 x 12
E
Lat Pulldown
4 x 10
F
DB Hamstring Curl
4 x 12
G
DB Bench Pull-over
3 x MAX
H
Single Leg RDL
I1
Hip Abductor Machine
3 x 12
I2
Hip Adductor Machine
3 x 12
Prep
A
Standard RAMP Warm-up
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
Circuit
B
3 x 20 yard Single Switches 3x 20 yard C Skips 3 x 20 yard triple Switches 3 x 20 yard Bounds Rest Intervals: 10 yard : 1 min 20 yard : 1:30 30 yard: 2:00 40 yard : 2:30 50 yard: 3:00 60 yard: 3:30
C1
Sprint
10 x 40
C2
Triple Response Broad Jump
3 x 3
C3
Vertical Jump
3 x 3
D
Calf Raise
4 x 12
E1
Shoulder Press
4 x 12
E2
Plate Front Raise
4 x 12
F1
Tricep Pushdown
4 x 12
F2
DB Overhead Tricep Extension
4 x 12
G1
Single Arm Preacher Curls
4 x 12
G2
Bicep Curls ( 21’s Series)
3 x 21
H1
DB Lateral Raise
4 x 12
H2
Cable Facepull
4 x 12
I1
French Press
3 x 12
I2
Cross Body Hammer Curl
3 x 12
J
Bodyweight Wall Supported Tibialis Raise
3 x 12
K
Rocking Standing Calf Raise
3 x 20
A
Swimming
1 x 1800
B
1600 M Run
C
Foam Roll
3 x 0:20
D1
Rotary Abdominal Twist
D2
Russian Twist
D3
GHD Sit-Up
Conditioning
E
Hip Mobility Circuit
Hip Mobility 3 x ( 1-2 min of each ) 90/90 Stretch Deep Ring Squat Stretch Cossack Squat World’s Greatest Stretch Frog Stretch Bear Sit Hinge Single Leg Hip Rotation
