Rugby UnionRugby Union Exercises | Pro Training Programs
Rugby Union

Rugby Union Exercises

Sports Training Programs by the Pro

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Pull Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Nil Exercise Description – Grab the chin up bar with the palms of your hands facing forward (reverse grip) – You’ll want […]

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Power Cleans

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – As with the deadlift, take a grip just outside the legs – Lower your hips with […]

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Overhead Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Start out by having a barbell in front of you on the floor – Once you are positioned, […]

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Military Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder, Triceps Equipment: Barbell Exercise Description – Start by standing with a bar place across your shoulders similar to the front squat – Lift the […]

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MAS Grids

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a rectangle at the distances specified in your training program – Starting in one […]

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Low Skips

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description – Skip forwards, keeping your body upright and toes up – Focus on an aggressive ground strike and maintaining a […]

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Leg Raises from bench

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Bench Exercise Description – Lie with your back flat on a bench and your legs extended in front of you off the end – […]

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Leg Cycles

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description – Start standing next to a wall – Pull the heel of the leg closest to the wall straight up, […]

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Lateral Box Step Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description – Standing to the side of a box, step up onto the box with the inside leg, and […]

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Hurdle Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility, Strength, Power Muscle Group: Hamstrings Equipment: Hurdle Exercise Description – Set up a row of hurdles or other small barriers, placing them a few feet apart – […]

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