Rugby Pre-season Hypertrophy Day 4

WARM UP
SHOULDER MOBILITY/STABILITY EXERCISES (OHS/WINDMILLS)
GLUTE ACTIVATION EXERCISES
3 MINUTES ROWING/JOGGING WITH HIGH KNEES ETC


WEEK 1 - 8 REPS
IF 8 REPS COMPLETED WITH GOOD FORM AND 75% OF 1 RM ON ALL WEIGHTED EXERCISES THEN INCREASE - 10 REPS
IF 10 REPS COMPLETED WITH GOOD FORM AND 75% OF 1 RM ON ALL WEIGHTED EXERCISES THEN INCREASE - 12 REPS
IF 12 REPS IS COMPLETED ADD 2.5KG TO UPPER BODY AND 5 KG TO LOWERBODY EXERCISES, THEN GO BACK DOWN TO 8 REPS AND START AGAIN!

DAY 3 - ACTIVE RECOVERY
ROW/RUN/5-A-Side etc -- CV -- THIS IS ACTIVE RECOVERY IT IS REQUIRED AND IS EXTREMELY BENEFICIAL


EXERCISE REPS
Hang Clean 5
30 Secs Rest

Swiss ball hamstring Curl 8 each leg
Lunges 8 each leg
20 Secs Rest

Supine Pull Ups 8
Ring Dips/Dips 8
Wood Chops 8 each side
3 Mins Rest

Circuit x 4

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