Bloom
RugbyFeatures
6 sessions per week
Must use App app to view and log training
Program Training
A
Cardiovascular Training
1 x 10:00
Prep
B
Bloom Dynamic Warm up
Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist
C
Back Squat
12, 10, 10, 8, 8
D
Leg Press
12, 10, 10, 8, 8
E
Leg Extension
12, 10, 10, 8
F
DB Reverse Lunge
3 x 20
G
Straight Leg Deadlift
12, 10, 10, 8
H
Prone Machine Hamstring Curl
12, 10, 10, 8
I
Calf Raise
12, 10, 10, 8
J
Hanging Knee Raise
3 x 1
K
Crunches
3 x 30
L
Plank Shoulder Taps
3 x 1:00
Recovery
M
BloomFit Cooldown
perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch
A
Cardiovascular Training
1 x 10:00
Prep
B
Bloom Dynamic Warm up
Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist
C
Barbell Bench Press
12, 10, 10, 8, 8
D
Incline DB Bench Press
12, 10, 10, 8, 8
E
DB Fly
3 x 12
F
Bent Over Rear Delt Fly
3 x 12
G
Barbell Bicep Curl
4 x 12
H
DB Preacher Curls
3 x 12
I
Alternating DB Hammer Curl
3 x 12
J
Scapular Push Up
2 x 15
K
Shoulder Step Ups
2 x 20
L
Resistance Band Neck Extension
3 x 15
Recovery
M
Cooldown and Stretching:
1)Slow Jog: slow jog for 5 minutes. 2)Static Stretching: a)Hamstring Stretch: Seated or standing hamstring stretch, holding for 20-30 seconds each leg. b)Quad Stretch: Standing quad stretch, holding for 20-30 seconds each leg. c)Calf Stretch: Calf stretch against a wall or using a curb, holding for 20-30 seconds per leg. d)Upper Body Stretches: rhomboid stretch holding for 20-30 seconds each arm.
A
Cardiovascular Training
7 x 2:00
Recovery
B
Cooldown and Stretching:
1)Slow Jog: slow jog for 5 minutes. 2)Static Stretching: a)Hamstring Stretch: Seated or standing hamstring stretch, holding for 20-30 seconds each leg. b)Quad Stretch: Standing quad stretch, holding for 20-30 seconds each leg. c)Calf Stretch: Calf stretch against a wall or using a curb, holding for 20-30 seconds per leg. d)Upper Body Stretches: rhomboid stretch holding for 20-30 seconds each arm.
A
Cardiovascular Training
1 x 10:00
B
Heroic Warm-up
1 x 5:00
C
1-Arm DB Row
12, 10, 10, 8
D
Pull-Up
12, 10, 10, 8
E
DB Shoulder Press
12, 10, 10, 8
F
Diamond Push-Up
4 x 12
G
Seated Cable Row
3 x 12
H
DB Lateral Raise
3 x 12
I
Reverse Flys
3 x 12
J
Ring Dips
3 x 8
K
Bench Dips
3 x 12
L
Upper Body Strength - Standing Band External Rotation Single Arm
2 x 20
M
Upper Body Strength - Standing Band Internal Rotation
2 x 20
Recovery
N
BloomFit Cooldown
perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch
A
Cardiovascular Training
1 x 10:00
Prep
B
Bloom Dynamic Warm up
Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist
C
Back Squat
12, 10, 10, 8, 8
D
Leg Press
12, 10, 10, 8, 8
E
Leg Extension
12, 10, 10, 8
F
DB Reverse Lunge
3 x 20
G
Straight Leg Deadlift
12, 10, 10, 8
H
Prone Machine Hamstring Curl
12, 10, 10, 8
I
Calf Raise
12, 10, 10, 8
J
Hanging Knee Raise
3 x 1
K
Crunches
3 x 30
L
Plank Shoulder Taps
3 x 1:00
Recovery
M
BloomFit Cooldown
perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch
Prep
A
Bloom Dynamic Warm up
Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist
General Fitness 4 (GF4)
B
Any cardiovascular training: Cycle, Rowing, Treadmill, Road Running. Perform 3 Sets 1) 1minute 100% maximal effort 2) 20s REST 3) 1 minute 90% maximal effort 4) 40s rest 5) 1 minute 80% maximal effort 6) 60s rest
Recovery
C
Cooldown and Stretching:
1)Slow Jog: slow jog for 5 minutes. 2)Static Stretching: a)Hamstring Stretch: Seated or standing hamstring stretch, holding for 20-30 seconds each leg. b)Quad Stretch: Standing quad stretch, holding for 20-30 seconds each leg. c)Calf Stretch: Calf stretch against a wall or using a curb, holding for 20-30 seconds per leg. d)Upper Body Stretches: rhomboid stretch holding for 20-30 seconds each arm.
Ian Lotter
Advanced Strength and Conditioning Coach. Artistic Gymnastics Coach. Callisthenics Coach. Crossfit Technical Coach.
