Posted on September 09, 2015 by Jenny Cromack
The Rugby World Cup is coming to town, all eyes are going to be on rugby for the next couple of months. Why not get out there and shine on the pitch?
Rugby has great strength demands to allow players to physically drive opponents backwards and generally carry themselves around the pitch. It is important to be strong in order to tackle, scrum, run, and be strong and effective at the breakdown.
Here is a simple lower body strength workout aimed at strengthening the lower body so it is rugby ready and able to out-muscle your opponents.
The exercises should be performed as supersets – ie exercise A and B performed back to back. Rest for 60 seconds between each superset then go again until you have completed the required reps.
Remember to start your workout with a thorough warm up, and finish with a cool down.
| Order | Exercise | Sets | Reps |
| A1. | Back Squat | 4 | 4 – 4 – 4 – 4 |
| A2. | Box Jumps | 4 | 6 – 6 – 6 – 6 |
| B1. | Romanian Deadlift | 4 | 4 – 4 – 4 – 4 |
| B2. | Barbell Glute Bridges | 4 | 8 – 8 – 8 – 8 |
| C1. | Leg Press | 4 | 4 – 4 – 4 – 4 |
| C2. | Barbell Walking Lunges | 4 | 6 – 6 – 6 – 6 (Each Leg) |
As part of a wider program this workout could be mixed with power sessions (especially in season) to maintain strength and playing power.
Enjoy!