Ignatius Strength & Performance
Coach
Naat Loubser
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Beginner Women's Rugby In-Season Day 1 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 5
A3
Bodyweight Row
3 x 8
B
Trap Bar Deadlift
4 x 6 @ 80 %
C1
Split Squat with KB
3 x 12
C2
Stability Ball Hamstring Curl
3 x 10
D1
Single Leg Hip Thrust
3 x 20
D2
Leg Raise
3 x 8
E
Single leg Bent knee calve raise
3 x 20
Wednesday
Beginner Women's Rugby In-season Day 2 W1
A1
Air Squat
3 x 10
A2
Push-Up
3 x 5
A3
Bodyweight Row
3 x 8
B
Box Jump
3 x 4 @ 0.4
C
Med Ball Chest Pass
3 x 4 @ 11.02 kg
D1
Incline Bench Press
4 x 6 @ 80 %
D2
Chest-Supported DB Row
4 x 8
E
KB double leg RDL
3 x 8
F
DB Lateral Raise
3 x 12 @ 11.02 kg
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