Women’s rugby RAMP series:

Raise:
Walking in
Mobility:
½ kneeling overhead side bend to thoracic rotation 1x6 ea
Dowel supported ½ kneeling 3 way ankle mobility 1x5 ea
Dowel supported Worlds greatest to half kneeling hamstring stretch 1x4 ea
90/90 FRC 1 x4 ea
Side lying Thoracic extension 1x 4ea

Activation:
Mini Band Series (Bent Leg Lateral, Fwd/Back V Step, March) 1 x 7/side/sequence
T-roll pushup 3 ea
SL RDL + Runners pose 1 x 5 ea
Floating heal iso lunge
3-way lunge- 3ea/side
Potentiation when not doing acceleration work:
A1) triple hurdle jump 3x1 (for our cleans)
Choose 1 depending on second main lift:
For front squats: Snapdown w/ hold and squat jump 2x3
For TB deadlift: broad jump
For presses: plyometric pushups 2x3 (continuous)
General potentiation:
B1)Cross-over 2x3
C1) Medball slams 2x3/side
C2) Medball Throws 2x3/side
 Exercise choices can be substituted or alternated depending on the gyms logistics

Acceleration warmup (substituted with some of potentiation work):

A1) Low pogo hops 1x10
A2) High pogo hops 1x10
 These could be locomotive
A3) A-skip 1x20 yards
A4)Power skip for height
A5) bounds 1x 20 yards
A6) 20 yard sprint 60% x 1
A7) 20 yard sprint 80% x 1
Wednesday women’s workout template:
Explosive Power movement:
Hang clean 4x2
Bilateral hinge strength movement paired with RFD focus plyometric
Trapbar deadlift 4x3 w/ broad jumps x3
Unilateral Hinge strength movement paired elastic focus plyometric
SL RDL 3x5 ea leg w/ SL glute bridge
Overhead strength exercise paired with Rotational ballistic
DB overhead press standing 3x4-6 w/ kneeling medball toss x4 ea
Unilateral Pull strength exercise paired with hip/trunk stability exercise
Unsupported DB row paired w/ kettlebell overhead hold march
Aerobic conditioning:
3 x 6 100m row at maximum pace—40 seconds recovery between reps, 3 minutes between sets. Target pace:
1:26/500m.