Welcome to week seven of the Active Rugby Hubs Home Workouts.
1. WARM UP - Two Rounds (5 minutes)
1.a 3 x 10m Retreating diagonal shuffles
1.b 8 x Run, step and stick
1.c 3 x 15m Partner mirroring
2. MAIN WORKOUT - Two Rounds (20 minutes)
2.a 3 x 60sec Ball familiarisation
Beginner - Three reps of 30 seconds
Advanced - Can pass the ball to another player or score try at any time through the activity. It's important that players have good awareness of what is going on, this includes not passing to a player who hasn’t called for the ball or isn’t watching.
2.b 10 x Ball runner in pairs
Chaser to keep safe distance of 1.5 metres.
Beginners - Shorter pass range and shorter sprint to 5m
Advanced - Longer distance to sprint, up to 10m
2.c 12 x Forward bound into squat
Beginner - Forward bound only
Advanced - Jump squat instead of stationary squat
2.d 12 x Push up with rotation
Beginner - Regular pushups
Advanced - Add light weight in each hand
2.e 10 x Alternating lunges into 10m sprint
Four lunges per rep before sprint.
Beginner - Lunges only, no sprint
Advanced -Extend sprint distance to 20m
2.f 10 x Footy flags
Beginner - Less distance required to score try
Advanced - Player can kick ahead, regather and score try
2.g 10 x 10sec Reverse bridge
Beginner - Reduce reps to six
Advanced - Increase rep time to 15 seconds
3. FINISHER - One Set (5 minutes)
3.a 6 x 10sec Body hold
Beginner - Start in higher position
Advanced - Drop hip height down
3.b 6 x 20sec Static bear crawl position, no partner
Beginner - Hold shape for 10 seconds per rep
Advanced - Hold shape for 30 seconds per rep
3.c 6 x 10m Bear crawl
Beginner - Crawl for only 5m, maintaining form
Advanced - Slow each crawl right down so each rep takes twice as long, maintaining shape
