Active Rugby Hubs: Home Workout, Week 1

Tue, Apr 21, 2020, 4:13 AM
Rugby Australia
by Rugby Australia
Page McGregor in the gym. Photo: Karen Watson
Page McGregor in the gym. Photo: Karen Watson

Welcome to the first of the Active Hub Home Workouts.

We'll be bringing you a new workout every week during community rugby postponement.

1. WARM UP - Two Rounds (5 minutes)


1.a 8x Prisoner Squats

1.b 8 x Glute Bridge

1.c 2 x Side Shuffles with ball

2. MAIN WORKOUT - Two Rounds (20 minutes)

2.a 30 seconds Ball handling activities (5 activities)

Around head

Around waist

Around each leg

Figure 8s

Switch hands between legs

2.b 12 x Lineout jump and land

Beginners - preload jump with feet stationary and no movement.

Advanced - Add ball or weighted object and vary between normal stance and split stance 

2.c 20 x Reverse Lunge with ball (10 per leg)

Beginner - Stationary reverse lunge

Advanced - Add ball or weights held out in front of the body

2.d 20 x Press up with rotation

Beginner - simple press up

Advanced - add small weight on rotation

2.e 12 x Forward bounding jump squats


Beginner - Squad jump into air

Advanced - three jumps in a row

2.f 12 x Tackle assist and jackal

Burpee into good body shape over the ball in a breakdown/tackle contest scenario. Ideally, split feet to be able to hinge off either hip, chest over ball, ball to chest, eyes through the glasses, turtle neck area in strong wide base, low centre of gravity.

Beginner  - Simple burpee, down and up, focusing on hip, pop up into good shape over ball (no rotation)

Advanced - Add weight/medicine ball as the 'ball" , use split stance

2.g 20 x Single leg glute bridge (10 per leg)

Beginner - Double leg glute bridge (both feet on the ground)

Advanced - Hold in air for 3-4 seconds between each rep

3. FINISHER - One Set (5 minutes)

3.a 60 seconds Body Shape Hold

3.b 15 seconds Body Shape Hold (alternating one leg, one hand in air)

3.c 3 x Body shape hold with movement -  crawl out five metres and back