Active Rugby Hubs: At Home Workout, Week 8

by Rugby Australia

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

Week one workout here.

Week two workout here.

Week three workout here.

Week four workout here.

Week five workout here.

Week six workout here.

Week seven workout here.

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