Rugby: In-Season Pre-hab

by Kaspar

8 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
Sep 09, 2024 05:01

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

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

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

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

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

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

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

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