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Rugby Conditioning Drills

10 minutes Dynamic Mobility warm-up

Then:
5x Linear Speed Drills: Single leg Hops to first cone swap leg and hop to second cone then sprint to the 4th cone.
Rest 1 minute
2 rounds

Then:
5x Linear Speed Drills: 60 yard sprint 4 cones
Rest 1 minute
2 rounds

Then:
2 minutes Burpees/Bastards
2 rounds
Rest 1 minute in between rounds

Then:
Tiger Crawl (with a push-up) +
Crab crawl
2 rounds x 1 minute
Rest 1 minute in between rounds

Then:
30 seconds Partner Squat +
15 seconds Rest +
15 seconds Jump Squats +
1 minute Partner work: Pummeling Drill to Heimlich drop +
Rest 1 minute
3 rounds

Then:
Abdominal Plank +
Left side Plank +
Right Side Plank +
Wrestler Bridge +
Leg Hold 6 inches of the ground
2 rounds 1 minute per exercise

Then:
Cool down and Stretch

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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