EXPERT SESSIONS AND ADVICE FROM QUALIFIED AND EXPERIENCED GRASSROOTS RUGBY COACHES

Fitness home workouts: Session 1


From the Lions Sports Academy, home fitness workouts to keep your players in some sort of shape away from the gym and the training field.

WARM UP

10 jumping jacks, 10 burpees, 10 lunges, 5 Turkish get-ups (shoe on hand or holding cup of water). Three sets.

SESSION

Squat to chair
10-12 reps
3-4 sets

Press up
10-12 reps
3-4 sets

Inverted row
10-12 reps
3-4 sets

Bodyweight shoulder press
5-10 reps
3-4 sets

Bear crawl
5-10 metres
3-4 Sets

Reps = The number of repetitions completed for each exercise

Sets = The number of times each exercise should be completed

TECHNIQUES

Squat to a chair

Feet shoulder-width apart, sit back until bum touches the chair and stand back up.

Works on: Glutes, quadriceps and hamstrings

Press up

Hands shoulder-width apart underneath shoulders. From the top position slowly lower down until the chest is around a fist height off the ground. Explode up with control back to the top and repeat.

Works on: Chest, triceps and trunk

Inverted row

Using either park equipment or a desk/table at home.Lie on your back under the bar. Reach up and grip with a comfortable grip with both hands.

Keeping your body straight, pull yourself up towards the bar/table by pulling your elbows as far back as you can and trying to touch the bar/table with your chest. Hold and squeeze your arm and back muscles.Lower yourself back to the start position in a controlled motion.

Works on: Back, traps, biceps and trunk

Bodyweight shoulder press

With hands underneath shoulders in a press-up position, push your bum towards the ceiling.The shape of your body should look like a triangle from the side.

Slowly and with control lower your shoulders towards the floor until you touch your head softly on the floor and then drive hands into the ground to the start position and repeat.

Works on: Shoulders, chest, triceps and trunk

Bear crawl

Start on hands and knees. Hands under shoulders and knees under hips in a wide and strong position.

Move the right hand forward as you simultaneously move the left foot forward. Afterwards, move the left hand and right foot forward. Keep your head and spine aligned and look through eyebrows.

Continue in this back and forth pattern, always moving the opposite hand and foot. Remember to brace the core throughout the movement.

Works on: Shoulders, chest, legs, biceps, triceps and trunk


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