Rugby Summer 2015

Phase 2
Day 1

Week 1 Week 2 Week 3

Day 2

1b

2a

2b

3a

3b

Day 3

Week 1 Week 2

Foam Roll

Foam Roll

Foam Roll

Warm Up:

Warm Up:

Warm Up

Plyos:

Plyos:

Plyos:

Broad Jumps

2x5

2x5

2x5

Vertical Jumps

Hurdle Hops

2x5

2x5

2x5

Skaters

RKC Plank

2x:30

2x:30

x:30

Standing Plate Twist

2x12e

2x14e

2x16e

Core:

1a

Week 1 Week 2 Week 3

2x5

2x5

2x5

2x5e

2x5e

2x5e

2x12e

2x14e

2x16e

Box Jumps
Lateral Hurdle Hops

Core:
Side Plank

x3

x3

x3

Hang

x3

x3

x3

x3

x3

x3

Power

x3

x3

x3

Clean

x3

x3

x3

Shrug

x3

x3

x3

x3

x3

x3

x3

x3

x3

4x:05ex3 x:05ex3 4x:05x3 1b

Goblet

x6

x6

x6

Squat

x6

x6

x6

:10 Sec Hold

x6

x6

x6

at Bottom

x6

x6

x6

2a

Warrior 3

Crab Bridge

2x:30e 2x:30e 2x:30e

Hang

Sumo Series

2x5

2x5

2x5

2x5e

2x5e

2x5e

2x:30

2x:30

2x:30

2x14

2x16

2x18

Core:

Bird Dog Exercise

1a

Week 3

Crossfit Sit-Ups

1a

4x:05ex2 4x:05x2 4x:05x2 1b

x3

x3

x3

Hang

x3

x3

x3

Clean

x3

x3

x3

x3

x3

x3

4x10

4x10

4x10

x6

x6

x6

Goblet

x6

x6

x6

Military

x6

x6

x6

Squat

x6

x6

x6

Press

x6

x6

x6

:10 Sec Hold

x6

x6

x6

x6

x6

x6

at Bottom

x6

x6

x6

2a

Squat to Stand

Chin-Up

x10

x10

x10

DB

x6e

x6e

x6e

Chin-Up

x10

x10

x10

(Use Band or

x10

x10

x10

RFE

x6e

x6e

x6e

(Use Band or

x10

x10

x10

Machine

x10

x10

x10

Squat

x6e

x6e

x6e

Machine

x10

x10

x10

If Needed)

x10

x10

x10

If Needed)

DB

x6e

x6e

x6e

Lock & Press

x6e

x6e

x6e

Bench

x6e

x6e

x6e

2a

3a

x6e

x6e

x6e

Barbell

x6

x6

x6

Clean-Grip

x6

x6

x6

Bent-Over

x6

x6

x6

x6e

x6e

x6e

Row

x6

x6

x6

KB

x6e

x6e

x6e

DB

x6

x6

x6

Goblet

x6e

x6e

x6e

Bench

x6

x6

x6

Side to Side

x6e

x6e

x6e

Hip

x6

x6

x6

Lunge

x6e

x6e

x6e

Thrust

x6

x6

x6

2x25

2x25

2x10e

2x10e

3b

2a

3a

3b

x10

x10

x10

DB

x6

x6

x6

5/2/x

x6

x6

x6

Incline

x6

x6

x6

Bench

xx6

x6

x6

x6

x6

x6

Barbell

x6

x6

x6

RDL

x6

x6

x6

x6

x6

x6

Shoulder, Glute & Neck

4a Band Pull-Aparts
4b 1Leg Bench Hip Thrust
4c Barbell Shrugs

2x15

2x15

2x25 4a DB Bent-Over Row

2x10e 4b Machine Hamstring Cur
2x15 4c DB Upright Row

2x20

2x20

2x20 4a Brady Band Series

2x10e

2x10e

2x10e

2x15

2x15

2x15 4b 1Leg Bench Bucks

2x15e

2x15e

2x15e

2x10

2x10

2x10 4c Band/Cable Face Pull

2x20

2x20

2x20