Rugby Off-Season: Forwards
4D Health and Performance
RugbyThis program is designed for Rugby forwards who are looking to take their game to a new level and get the edge before the start of a new season. If you are just plotting your way through the off season with no direction then this 5 week program is for you!
Created in collaboration with High Performance Coaches, Exercise Physiologists and Injury Management specialists to help improve performance and remain injury free. Strength and Conditioning in the off-season is designed around creating a solid foundation for the long season ahead. You will be guided through all elements of your program helping you manage your volumes and achieve gains in strength, lean muscle mass, flexibility and endurance.
This program includes rugby specific exercises in conjunction with energy system training to supplement team field training.
A1
Single Leg - Hip Thrust
2 x 10
A2
Side Lying Lateral Abduction
2 x 10
A3
Prone Taps
2 x 10
B1
Bench Press
4 x 12
B2
TRX Single Leg Hamstring Curl
4 x 8
C1
Snatch Grip Romanian Dead Lift
4 x 8
C2
Alternating Z-Press
4 x 10
C3
Prone Banded Overhead Reach
4 x 15
D1
Wall Neck Iso Series
3 x 20
D2
DB Tricep Extension
3 x 12
D3
Single Arm Farmer Walk
3 x 15
A
Cardio
A1
Peeling Hip Thrust
2 x 10
A2
Bottom Up Box Split Squat
2 x 8
A3
Dumbbell P Star Closed
2 x 10
B1
Barbell Front Squat to box
4 x 10
B2
Box Landings
4 x 5
B3
Single Arm DB Row
4 x 12
C1
Lat Pulldown
4 x 10
C2
Dumbbell Step Up
4 x 8
C3
TRX Lateral Single Arm Curl
4 x 12
D1
Seated Dumbbell Lateral Raise
3 x 10
D2
Seated Calf Raise
3 x 15
D3
Hammer Curl
3 x 12
A
Cardio
A1
Bretzel stretch
2 x 0:30
A2
Hip Flexor Stretch with Rotations
2 x 10
A3
Calf Stretch Rolldown
2 x 2
A4
Knee to Wall Stretch
2 x 15
A5
90/90 Hip rotations
3 x 20
A1
Bottom Up Kettle Bell Single Leg Raise
2 x 10
A2
1/2 Kneeling Kettle Bell Bottom Up Press
2 x 10
A3
Bear Crawl Iso + Shoulder Taps
2 x 10
B1
Deadlift
4 x 8
B2
Single Arm 1/2 Body Dumbbell Bench
4 x 10
C1
Incline Dumbbell Neutral Press
4 x 10
C2
Incline DB Tricep Ext
4 x 12
C3
Heel Elevated Single Leg Glute Bridge
4 x 15
D1
Nordic Curl
3 x 4
D2
Tall Kneeling Landmine Press
3 x 8
D3
Landmine Rollouts
3 x 8
A
Cardio
A1
Prone 0* Shoulder Pulse Pronated
2 x 12
A2
Prone 0* Shoulder Pulse Supernated
2 x 12
A3
Decline Goblet Squat Holds
3 x 3 @ 0:10
B1
Barbell Prone Row
4 x 10
B2
Single Leg Squat Off Box
4 x 8
B3
Drop Hop
4 x 4
C1
Leg Press
4 x 8
C2
Incline Y T W Row
4 x 5
C3
Side Plank
3 x 0:20
D1
Seated Cable Row
4 x 10
D2
Sumo Goblet Squat Holds
3 x 3 @ 0:20
D3
Barbell Bicep Curls 21's
3 x 21
A
Cardio
B1
Worlds Greatest rotation
2 x 8
B2
Quadral Adductor Rocks w/Reach and Rotate
2 x 10
B3
Dynamic Blackburn
2 x 10
B4
Foot Circuit 1
2 x 10
Domenic Nasso
Domenic has been working with team sports for over 10 years helping them return from injury and prepare for elite level competition. As part of a multidisciplinary team at 4D Health & Performance, EXOS Education and Head of Strength and Conditioning at Eastwood Rugby Club he has help create the ideal pre season for a Rugby forward looking to take their game to the next level!
David Abi-Arrage
David is an accredited Sport and Exercise Scientist and Chiropractor with over 10 years of clinical experience. He is the head of injury management and rehabilitation for 4D Health and Performance and Eastwood Rugby Club.
If you wear the #1-9 and want to get your body in the best possible shape this off season then this program is for you!
Get Rugby Off-Season: Forwards
