Welcome to week three of the Active Rugby Hubs Home Workouts.
1. WARM UP - Two Rounds (5 minutes)
1.a 8 x Skips (each rep is 10 metres)
1.b 16 x Hop with turn (8 per leg)
1.c 32 x Prone shoulder taps (4 reps of 8 taps)
2. MAIN WORKOUT - Two Rounds (20 minutes)
2.a 60 seconds Ball handling activities (3 activities)
Tap kicks per leg
Ball around legs
Split stance continuous
2.b 12 x Surfers
Beginners - Full down and up
Advanced -Surfer into moving forward 3 metres
2.c 20 x Assisted squat single leg (10 per leg)
Beginner - Split squat stationary
Advanced - No assistance
2.d 12 x Yoga Push ups
Beginner - Regular push ups
Advanced - Halve the speed of the push up
2.e 12 x Forward Tuck Jumps
Beginner -Stationary Tuck Jumps
Advanced -Continuous jumps without any stop in momentum
2.f 10 x Tackle Entry Repeats
No contact but looking at getting off the ground quickly, entering in through the gate and keeping height low, then touch a wall or marker and redirect back into the same position. Repeat on opposite side. Focus on speed and height as key learning outcomes.
2.g 10 x Five-metre Bear Crawls
Beginner - Stationary bear crawl position
Advanced - Lift one limp off ground.
3. FINISHER - One Set (5 minutes)
3.a Front, Side, Front Bridge
Beginner - Knees on ground
Advanced - Lift one limb off ground
3.b 90 secs Side Bridge (45 secs each side)
Beginner - Knees on ground
Advanced - Hip movements down and up towards floor
3.c 60sec Side Bridge with leg lift (30 sec each side)
Beginner -Side bridge only
Advanced - Hip drops down after each lift
