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Rugby: In-Season Pre-hab

by Kaspar
9 athletes joined

Program Description

In-Season Pre-hab for rugby players. Can be done as warm-up or between sets of heavy exercices.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 26, 2024 07:59
  • Last Edited
    Nov 07, 2024 01:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Ankle Mobility
2
12 reps
-
2
Hip Banded Mobility
2
12 reps
-
3
90° Shoulder Rotation
2
8 reps
-
4
Kettlebell Press
2
5 reps
-
5
Single Leg Squat
2
8 reps
-
6
Hip Thrust (Dumbbell)
2
8 reps
-
7
Star Plank
2
8 reps
-
8
Single Leg Deadlift
2
8 reps
-
9
Soleus Press
2
12 reps
-
10
I-T-Y
2
9 reps
-
11
Y-Balance
2
9 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Banded Ankle Mobility
2 Sets
12 Reps
-
2
Hip Banded Mobility
2 Sets
12 Reps
-
3
90° Shoulder Rotation
2 Sets
8 Reps
-
4
Kettlebell Press
2 Sets
5 Reps
-
5
Single Leg Squat
2 Sets
8 Reps
-
6
Hip Thrust (Dumbbell)
2 Sets
8 Reps
-
7
Star Plank
2 Sets
8 Reps
-
8
Single Leg Deadlift
2 Sets
8 Reps
-
9
Soleus Press
2 Sets
12 Reps
-
10
I-T-Y
2 Sets
9 Reps
-
11
Y-Balance
2 Sets
9 Reps
-