Rugby Off-Season: Backs
4D Health and Performance
RugbyThis program is designed for Rugby backs 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
Foot Circuit 1
2 x 10
A3
Prone Taps
2 x 10
B1
Bench Press
4 x 12
B2
Single Leg Hamstring Slide
4 x 8
C1
Snatch Grip Romanian Dead Lift
4 x 8
C2
Alternating Z-Press
4 x 10
C3
Knee over toes calf raise
4 x 15
D1
Short Lever Adductor Hold
3 x 3 @ 20
D2
DB Tricep Extension
3 x 12
D3
Single Arm Farmer Walk
3 x 15
A
Cardio
A1
Bottom Up Box Split Squat
2 x 8
A2
Long-Lever Bridge Holds + Banded Hip Flexion
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
Eccentric Pull Ups
4 x 8
C2
DB Rear Foot Elevated Split Squat
4 x 8
C3
Hammer Curl
4 x 12
D1
Seated Dumbbell Lateral Raise
3 x 10
D2
Dumbbell Single Leg Calf Raise
3 x 15
D3
Supine Kettle Bell Rotation
3 x 8
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
Kettle Bell Roll Over
2 x 10
A3
Side Lying Adductor Iso plate Hold
2 x 6
B1
Deadlift
4 x 8
B2
Single Arm 1/2 Body Dumbbell Bench
4 x 10
C1
Nordic Curl
4 x 4
C2
Tall Kneeling Landmine Press
4 x 8
C3
Tall Kneeling Landmine Rotation
4 x 8
D1
Dumbbell Bridged Lat/Tri Reach
3 x 10
D2
Push Up Pyramid
3 x MAX
D3
Single Leg Long Lever Isometric Hold
3 x 6
A
Cardio
A1
Prone 0* Shoulder Pulse Pronated
2 x 12
A2
Prone 0* Shoulder Pulse Supernated
2 x 12
A3
Dumbbell 3 Bucket Lunge
2 x 8
B1
Barbell Prone Row
4 x 10
B2
Single Leg Squat Off Box
4 x 8
B3
Drop Hop
4 x 4
C1
Banded Cosack Lunge
4 x 8
C2
Incline Y T W Row
4 x 5
C3
Side Plank
3 x 0:20
D1
Seated Cable Row
3 x 10
D2
Decline Single Leg Goblet Squat
3 x 8
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 helped create the ideal pre-season for a Rugby Back 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 #10-15 and want to get your body in the best possible shape this off season then this program is for you!
Get Rugby Off-Season: Backs
