Active Rugby Hubs: Home Workout, Week 3

Thu, Apr 30, 2020, 1:00 AM
Rugby Australia
by Rugby Australia
Michael Hooper in the gym. Photo: Stuart Walmsley
Michael Hooper in the gym. Photo: Stuart Walmsley

Welcome to week three of the Active Rugby Hubs Home Workouts.

Week one workout here.

Week two workout here.

1. WARM UP - Two Rounds (5 minutes)

1.a 8 x Skips (each rep is 10 metres)


1.b 16 x Hop with turn (8 per leg)

1.c 32 x Prone shoulder taps (4 reps of 8 taps)


2. MAIN WORKOUT - Two Rounds (20 minutes)

2.a 60 seconds Ball handling activities (3 activities)

Tap kicks per leg

  Ball around legs

  Split stance continuous

2.b 12 x Surfers

Beginners - Full down and up

Advanced -Surfer into moving forward 3 metres

2.c 20 x Assisted squat single leg (10 per leg)

Beginner - Split squat stationary

Advanced - No assistance

2.d 12 x Yoga Push ups

Beginner - Regular push ups

Advanced - Halve the speed of the push up

2.e 12 x Forward Tuck Jumps


Beginner -Stationary Tuck Jumps

Advanced -Continuous jumps without any stop in momentum

2.f 10 x Tackle Entry Repeats

No contact but looking at getting off the ground quickly, entering in through the gate and keeping height low, then touch a wall or marker and redirect back into the same position. Repeat on opposite side. Focus on speed and height as key learning outcomes.

2.g 10 x Five-metre Bear Crawls

Beginner - Stationary bear crawl position

Advanced - Lift one limp off ground.

3. FINISHER - One Set (5 minutes)

3.a Front, Side, Front Bridge

Beginner - Knees on ground

Advanced - Lift one limb off ground

3.b 90 secs Side Bridge (45 secs each side)

Beginner - Knees on ground

Advanced - Hip movements down and up towards floor

3.c 60sec Side Bridge with leg lift (30 sec each side)

Beginner -Side bridge only

Advanced - Hip drops down after each lift