RUGBY OFF-SEASON: FITNESS BUILDER

Prep to Move

2 ROUNDS: - Kneeling Hip Flexor to Hamstring stretch x 8 e/s - Walking Lunge w/ Rotation x 5 e/s - Lateral Lunge & Reach x 5 e/s - Hip Lock March x 10m - SL RDL to High Knee x 5 e/s

Tissue Prep

Isometric Circuit - 2 ROUNDS: Single Leg Long Lever Hamstring Bridge x 20s e/s Side Plank x 20s e/s Single Leg Straight Leg Calf x 20s e/s Single Leg Bent Knee Calf x 20 e/s Glute Bridge w/ Hip Flexor Iso x 10 reps e/s

2 Rounds: - Pogos x 10m - Hops x 10m e/s - A-March x 10m - A-Skip x 20m - Lateral Shuffle x 10m e/s - Bounds x 20m - Straight Leg Bound x 20m Speed Exposure: 10m Accelerations x 3 20m Accelerations x 2

PROPS / LOCKS: 22m Shuttle 2 x 6 reps - Out to 22 and back as fast as you can. - Go every 30s - Rest 2mins between rounds 40m Repeats 1 x 6 reps - Out to 40m line as fast as you can - Go every 30s BACK ROW / HOOKERS: 22m Shuttle 2 x 8 reps - Out to 22 and back as fast as you can. - Go every 30s - Rest 2mins between rounds 40m Repeats 1 x 8 reps - Out to 40m line as fast as you can - Go every 30s BACKS: 30m Shuttle 2 x 8 reps - Out 30m and back as fast as you can. - Go every 30s - Rest 2mins between rounds 50m Repeats 1 x 8 reps - Out to 50m line as fast as you can - Go every 30s

Bear Crawl

2 x 10

Lizard Crawl

2 x 10

Swiss Ball Pike

2 x 8

Quadruped Thoracic Rotation

2 x 8

Push Up Drop Catch

2 x 4

Med Ball Slam

2 x 6

Active Hang

2 x 0:20

DB Bench Press

3 x 6

Pull Up Negative

3 x 2

Seated DB Shoulder Press

3 x 8

Side Plank on Elbow

3 x 0:20

Seated Cable Row

3 x 10

DB Shrug

3 x 12

Prep to Move

2 ROUNDS: - Kneeling Hip Flexor to Hamstring stretch x 8 e/s - Walking Lunge w/ Rotation x 5 e/s - Lateral Lunge & Reach x 5 e/s - Hip Lock March x 10m - SL RDL to High Knee x 5 e/s

Tissue Prep

Isometric Circuit - 2 ROUNDS: Single Leg Long Lever Hamstring Bridge x 20s e/s Side Plank x 20s e/s Single Leg Straight Leg Calf x 20s e/s Single Leg Bent Knee Calf x 20 e/s Glute Bridge w/ Hip Flexor Iso x 10 reps e/s

2 Rounds: - Pogos x 10m - Hops x 10m e/s - A-March x 10m - A-Skip x 20m - Lateral Shuffle x 10m e/s - Bounds x 20m - Straight Leg Bound x 20m Speed Exposure: 10m Accelerations x 3 30m Stride Out x 3

All positions to work to same time frames and complete around the perimeter of a rugby field. Continuous movement: 90s @ 7/8 RPE 60s @ 3/4 RPE x 10 - Record total distance covered - Try to recover in 60s steady, walk if you need!

Complete any individual prep needed for the equipment choice.

Pick an erg (Bike/Ski/Row ... I'd recommend the bike, prepare to sweat!) 4min @ HARD 1min @ EASY 3min @ HARD 1min @ EASY 2min @ HARD 1min @ EASY 1min @ HARD 2min @ EASY - REPEAT Record total distance

Goblet Squat

3 x 5

Walkout with Spiderman

3 x 2

Single Leg RDL

3 x 8

Back Squat

8, 6, 6, 5, 5

Romanian Deadlift

3 x 6

Single Leg Calf Raise

3 x 8

Short Lever Copenhagen Plank

3 x 2 @ 0:15

Seated Hamstring Curl

3 x 10

Pick an erg (Bike/Ski/Row/Assault Bike) 3-4min Warm Up - BUILD RPM 2 Rounds: 10 minutes @ Steady Pace - Every 2mins complete 30s MAX effort before settling into a steady pace again - Rest 3mins before the next round. - Focus on going hard, then recovering whilst on the move. - Record total distance to compared for next time.