Welcome to week four of the Active Rugby Hubs Home Workouts.
1. WARM UP - Two Rounds (5 minutes)
1.a 8 lengths x Carioca
1.b 8 lengths x Side/side shuffle
1.c 10 x Back extensions
2. MAIN WORKOUT - Two Rounds (20 minutes)
2.a 12 x Line out throws
Start on knees, can throw against a wall if on your own. Focus on grip, brace core and release with hands to target.
Beginners - :Less distance to throw - five metres +
Advanced - Standing on both feet
2.b 12 x Fend with ball transfer
Can do against a wall. It's important to transfer ball into opposite hand from that which you use to fend from the wall. Don’t need to go all the way to wall with chest, simply get good placement of fending hand, bend elbow and push off from the wall. Transfer ball to the other side and repeat.
Beginners - No ball transfer (single only with each hand)
Advanced - Continuous reps without small pause in middle
2.c 12 x Overhead squat with ball
Perform a squat while holding a ball with arms extended overhead. Maintain posture and bend through the hips, knees and ankle joints to get low.
Beginner - No overhead
Advanced - Add a weight instead of a ball overhead.
2.d 12 x Pushups, feet elevated
Elevate feet on a chair/bench.
Beginner - Normal pushups
Advanced -Explosive pushups
2.e 10 x Double leg pogos with tuck jump
Two pogos with one tuck jump is one rep.
Beginner - Pogos only
Advanced - Two pogos with two tuck jumps as one rep
2.f 12 x Surfers
Beginner - Pop off ground without split stance
Advanced - Place ball close by and surfer into a jackal position
2.g 60 secs x Front bridge with leg raise (30 secs per leg)
Beginner - Normal front bridge, no leg raise
Advanced - Hold for longer, eg 45 secs per leg
3. FINISHER - One Set (5 minutes)
3.a 20 x Single leg arabesque (10 per leg)
Beginner - Fewer reps
Advanced - Add weight
3.b 20 x Single leg arabesque with reach (10 per leg)
Beginner - Fewer reps
Advanced - Add weight
3.c 12 x Hop with turn (6 per leg)
Beginner - Without ball
Advanced - Add weight
