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Rugby: In-Season Pre-hab

by Kaspar
11 athletes joined

Program Description

In-Season Pre-hab for rugby players. Can be done as warm-up or between sets of heavy exercices.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 26, 2024 07:59
  • Last Edited
    Jun 18, 2025 09:44

Summary

Elevate your game with the Rugby: In-Season Pre-hab program, designed specifically for athletes looking to maintain peak performance during the season. Over six weeks, you'll engage in targeted mobility and strength exercises, focusing on key areas like shoulders, glutes, and calves to enhance stability and prevent injuries. With just one session per week, this program seamlessly fits into your training schedule while ensuring you stay strong and agile on the field. Get ready to optimize your performance and protect your body with this essential pre-habilitation routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Banded Ankle Mobility
2 Sets
12 Reps
-
2
Hip Banded Mobility
2 Sets
12 Reps
-
3
90° Shoulder Rotation
2 Sets
8 Reps
-
4
Kettlebell Press
2 Sets
5 Reps
-
5
Single Leg Squat
2 Sets
8 Reps
-
6
Hip Thrust (Dumbbell)
2 Sets
8 Reps
-
7
Star Plank
2 Sets
8 Reps
-
8
Single Leg Deadlift
2 Sets
8 Reps
-
9
Soleus Press
2 Sets
12 Reps
-
10
I-T-Y
2 Sets
9 Reps
-
11
Y-Balance
2 Sets
9 Reps
-