Welcome to week nine of the Active Rugby Hubs Home Workouts.
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)
