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Active Rugby Hubs; At Home Workout, Week 9

Thu, 11/06/2020, 12:35 am
Rugby Australia
by Rugby Australia
Maurice Longbottom doing bear crawls. Photo: Karen Watson
Maurice Longbottom doing bear crawls. Photo: Karen Watson

Welcome to week nine 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.

Week eight workout here.

1. WARM UP - Two Rounds (5 minutes) 


1.a 16  x Single leg arabesque with reach (8 per leg)

1.b 16 x Hop with 90 degree turn (8 per leg)

1.c 20 x Alternating prone shoulder tap 

2. MAIN WORKOUT - Two Rounds (20 minutes)

2.a 30secs x Fast catch drill

Beginner - Slow passes down in between

Advanced - Add in another ball with partner so the catcher has to react quicker and use more vision than with single partner

2.b 20 x Punch pass walking (10 each side)

Beginner - Stationary only

Advanced - Add running component

2.c 5 x 10m Bear crawls

Beginner - No ball on back

Advanced - Lower height of hips and upper body

2.d 12 x Yoga push up

Beginner  - Regular push up

Advanced - Slow each rep down by 50 per cent

2.e 24 x Split squat (12 per leg)

Beginner - Alternate between each leg after rep

Advanced - Place one foot on unstable surface

2.f 12 x 1 vs 0 ball secure

Beginner - Only ball secure (not coming back up to feet)

Advanced - Focus on getting from ground to feet quickly

2.g 10 x 5secs Reverse bridge extension 2 

Beginner - Less pressure on neck area and more on upper back

Advanced - Hold each rep at top for longer, i.e. 10 secs

3. FINISHER - One Set (5 minutes)

3.a 60 secs Plank

3.b 60 secs Front plank with leg raise (30 secs per leg)

3.c 60secs Side plank (30 secs each side)