Rugby Off-season

This off-season program is designed to support athletes in active recovery, mobility and injury prevention. Start this program after taking 2 weeks off from your last game of the season. This program balances rest and movement to refresh your body, reduce fatigue, and prepare you for your next training cycle, keeping you ready to return stronger and more resilient.

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Week 1

Week 2

Week 3

Week 4

Cycling

Stretching

Abductor Walk 

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Row Machine

Dumbbell Row

Dumbbell Incline Row 

Pull-Up (Bodyweight)

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