Saturday Rugby Conditioning 9-1-2010

Saturday 9-1-2010
Roundhegians Rugby Leeds Conditioning Training

Dynamic Warm-up
Prisoners Squats
X Jumping Jacks
Seal Jumps
Forward Stride Jacks
Back Bridges
Supine Single Leg Straight raises
Bent Knee Iron Cross
Roll Over to V Situps
Bird Dog
Outside Straight Leg Raise
Outside Bent Knee Raises
Quadrant Position Knee Circling Out to In
Quadrant Position Knee Circling In to Out
Scorpions
Alternate Groiners
Groiners
Static Hip Flexors Stretch
Pogo Jumps
High Pogo Jumps
Wide Outs
Gate Swings
Clap Press
Tuck Jumps
Then:
Main Workout Partner training 2 rounds/3 sets/30 seconds per exercises:
A: Sprints 40 meter dash and jog back
B: Bastards Burpees
3 sets
Then:
A: Explosive Staggered Push ups
B: Bear Walk
3 sets
Then:
A: Partner Fireman Carry
B: Parter Fireman Carry
3 sets
Then:
A: Plank
B: Plyometrics Side Jumps
3 sets
Then:
A: Quadrant Position
B: Neck and Back Pushups
3 sets
Rest 2 minutes then repeat round 2
Then:
Tabata Protocol 20 seconds of work 100% all out and 10 seconds rest
Jumping Lunges
Pike-ups
Then:
Cool downs and Stretch…