1. Start off with foam Roller & Dynamic stretching 2. Activate stability in ankle, knee, hip, shoulder e.g. single leg squats, flamingo's 3. Cuban press / rotator cuff exercises 4. Plyo circuit* 2 standing long jumps, Hexagonal agility (L & R) Exercise
Load
Week 1
Week 2
Week 3
Week 4
week 5
5A. BB Cleans / Fast
Med
6-6-6
5-5-5
4-4-4-4
3-3-3-3
3-3-3-3
5B. Swing gym plank 1 min
KG> 10-10-10
10-8-8
10-8-6
8-6-6
6-6-6
10-10-10
10-8-8
10-8-6
8-6-6
6-6-6
10-10-10
10-8-8
10-8-6
8-6-6
6-6-6
6A. BB Squats 6B. Lateral bench jumps 10 7A. Bench Press 7B. Swing gym retractions 8A. Military press 8B. BB or FB roll outs
Heavy KG> Heavy KG> Heavy KG>
NB: Write in your KG's in the box provided for all the A exercises NB: Start the session off with the foam roller, release the quads, ITB, Glutes & calves NB: Finish session with Stretches (charts provided) NB: Identify your weaknesses and aim to improve each session, discuss this with Rob S & C coach For training & nutrition information & video's got to www.myexercisecoach.com.au / Rugby Contact Rob on myexercisecoach@me.com if you have any queries