In-Season Training for Rugby Flanker

user profile pictureBy Lyfta AI

This workout plan is tailored for a rugby flanker looking to stay in shape during the in-season. This plan includes two pitch sessions and two gym sessions a week, lasting for 1.5 hours each. It includes warm up routines, strength training, endurance work and explosiveness exercises to help build strength and power.

exercise
chin ups

1 sets x 0 reps

exercise
bodyweight wall squat

3 sets x 15 reps

exercise
side lunge

3 sets x 15 reps

exercise
split squats

3 sets x 15 reps

exercise
plate hyperextension

3 sets x 15 reps

exercise
weighted kneeling step with swing

3 sets x 15 reps

exercise
deadlift

3 sets x 10 reps

exercise
incline row

3 sets x 10 reps

exercise
bent over row

3 sets x 10 reps

exercise
push-up

3 sets x 15 reps

exercise
incline bench press

3 sets x 10 reps

exercise
bench press

3 sets x 10 reps

exercise
push press

3 sets x 10 reps

exercise
seated lateral raise

3 sets x 10 reps

exercise
standing wide-grip curl

3 sets x 10 reps

exercise
reverse curl

3 sets x 10 reps

exercise
triceps pushdown

3 sets x 10 reps

exercise
weighted seated calf raise

3 sets x 10 reps

exercise
burpee

3 sets x 10 reps

exercise
jump box

3 sets x 10 reps