Welcome to week eight of the Active Rugby Hubs Home Workouts.
1. WARM UP - Two Rounds (5 minutes)
1.a 8 x 15m Diagonal side shuffles
1.b 8 x 15m Planned plant and cut
1.c 10 x Kneeling drop catch
2. MAIN WORKOUT - Two Rounds (20 minutes)
2.a 10+ x Ball familiarisation activities
Beginner - Use of one ball only for the ball familiarisation 4
Advanced - Quicker releases from hands
2.b 20 x Gun slingers in partners (10 per side)
10 x Punch pass per side
2.c 10 x Burpee with broad jump
Beginner - No broad jump
Advanced - Add in a bodyweight squad before the broad jump
2.d 10 x Plyo press up
Beginner - Regular press ups
Advanced - Aim for more height each rep
2.e 6 x Broncos
Beginner - No push up between movement
Advanced - Increase reps to 10+
2.f 20 x Halfback pass different scenarios
Perform pass from scenarios where the ball is stable ball on ground from a scrum, passing from a maul, receiving ball from a line out. With the catcher working on their communication to the half back on whether they are receiving the ball deep and standing or flat and running.
2.g 1 x Bridge full clock
Beginner - Only go to 6 o'clock
Advanced - Repeat anti clockwise once full clock is complete
3. FINISHER - One Set (5 minutes)
3.a 6 x 10sec Body shape and hold
Beginner - Stable base
Advanced - Lift other hand off ground
3.b 6 x 10sec Body shape and hold
Beginner - Stable base
Advanced - Have partner push or pull at the unstable surfaces
3.c 6 x 10m Body shape movements
Beginner - No partner/resistance
Advanced - Lower height of hips and body