Rory Budina Coaching
RugbyFeatures
4 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Deadlift Warm Up
1. Foam roll hamstrings x 60s each side - small 1-2” motion 2. Active straight leg raises x 10 reps each side 3a. Bird dogs: 3 x 5 3b. BW glute bridge: 3 x 5 with 1s pause at the top 3c. KB RDL’s: 3 x 5 4. Box jump variation (your choice): 3 x 3 for maximal height
B
Hex Bar Deadlift
3 x 6
C1
Bench Press
3 x 6
C2
Depth Plyo Push-Up
3 x 3
D1
Double KB Front Squat
3 x 10
D2
1-Arm DB Row
3 x 10
D3
Good Morning
3 x 10
E
Farmers carry
3 x 40
Parasympathetic Breathing
F
In a comfortable position lying down. 5 second nasal inhale 3 second hold 5 second exhale 10 breaths in total
Conditioning
A
Squat Warm up
1. Foam roll hamstrings x 60s each side - small 1-2“ motion 2. Active straight leg raises x 10 reps each side 3a. Bird dogs: 3 x 5 3b. BW glute bridge: 3 x 5 with 1s pause at the top 3c. KB tempo goblet squat: 3 x 5 - 3 second eccentric, 1 second pause at the bottom
B1
Back Squat
3 x 6
B2
Box Jump
3 x 4
C
Pendlay Row
3 x 6
D
RDL
3 x 6
E1
Incline DB Bench Press
3 x 10
E2
DB Reverse Lunge
3 x 10
F
Suitcase Carry
3 x 20
Conditioning
G
Parasympathetic Breathing
Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale
Conditioning
A
Dynamic Session Warm Up
1. Foam roll hip flexors x 60s each side - small 1-2” motion 2. Spider-Man lunge x 30s each side 3a. BW glute bridge: 3 x 5 with 1s pause at the top 3b. Tib raises x 10 3c. Walk outs to calf pumps - 3 x 3 with 20 pumps
B
Depth Drop to Broad Jump
6 x 2
C
Med ball Lateral Bounds
3 x 10
D1
Single Arm DB Push Press
3 x 10
D2
Russian KB Swing
3 x 10
E1
Pull-Up
3 x 10
E2
Bulgarian Med Ball Bounds
3 x 10
F
Paloff Press
3 x 10
Conditioning
G
Parasympathetic Breathing
Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale
Conditioning
A
Recovery Warm Up
1. 3 way thoracic spine foam roll - 20s arms extended, 20s arms crossed, 20s extend and reach. 2. Foam roll any tight lower body muscle x 60s. 3a. Thoracic rotations: 3 x 5. 3b. Rock back adductor: 3 x 30s small motion then a 30s static hold each side. 4. Worlds greatest stretch x 60s each side 5a. Shin box: 3 x 6 5b. Walk outs: 3 x 3 5c. Upper body activation - band face pull apart + band push downs: 3 x 10/10 6. Tempo goblet squat: 3 x 5 with a 3 second eccentric + 1 second hold at the bottom
30 Minute AMRAP
B
2:00 assault bike 25 box step ups 25 DB snatch 25 standing banded abs
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Rugby S&C
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