Welcome to the second week of the Active Rugby Hubs Home Workouts.
1. WARM UP - Two Rounds (5 minutes)
1.a 12 x Single Leg Arabesque (6 per leg)
1.b 12 x Hop and Stick forward and back (6 per leg)
1.c 30 x Mountain Climbers
2. MAIN WORKOUT - Two Rounds (20 minutes)
2.a 60 seconds Ball handling activities (3 activities)
Pass, react and catch against wall
Tap kicks off each leg
2.b 12 x Press up with alternating hand position
Perform a press up with starting alternate hand position, at the top, swap hands and repeat.
Beginners -Simple press up
Advanced - Slow the tempo down by half
2.c 5 x 2 steps Forward and back Zig Zags (10m reps)
Beginner - Only forward and back on the spot
Advanced - Add ball
2.d 24 x Split squat off chair (12 per leg)
Beginner -Stationary split squat, no bench (with ball)
Advanced - add weights (with ball)
2.e 10 x Place, pop, go
Beginner - On the spot only
Advanced - Add weight, medicine ball as the "ball"
2.f 12 x Dips
Burpee into good body shape over the ball in a breakdown/tackle contest scenario. Ideally, split feet to be able to hinge off either hip, chest over ball, ball to chest, eyes through the glasses, turtle neck area in strong wide base, low centre of gravity.
Beginner - Simple burpee, down and up, focusing on hip, pop up into good shape over ball (no rotation)
Advanced - Add weight/medicine ball as the 'ball" , use split stance
2.g 12 x Reverse Bridge Extensions
Beginner - Reverse Bridge Holds
3. FINISHER - One Set (5 minutes)
3.a 60sec Prone Shoulder taps
Beginner - static plank hold
3.b 60 secs Front Bridge with Arm and Leg Raise
Beginner - arm or leg only
3.c 60sec Front Bridge one clock rotation
Beginner - static down and up on elbows continuous
