CU Rugby Strength & Conditioning

CU Rugby University of Colorado Rugby

Winter workouts will be sent out per position for the off season. Anyone who will be in Boulder during the break please contact me so we can set up some turf workouts!

Cheers to those who made it to morning conditioning. Great effort across the board!!!

Lift at pace boys!

MONDAY LIFT 10*17*16
Warm per usual on a Spinn Bike or Row Machine

Incline Dumbbel Bench Press
*5 sets of 6 with no rest➛directly into ply push ups
*Super Set with Swiss Ball Planks for 45 sec (perfect form➛feet together, posterior chain straight, forearms parallel Keep Ya Head Up

2)Back Squat x 4 plyo box jumps
*5 sets of 12, 10, 8, 6, 4
*Super Set with dumbbell push press using a 25lb plate

3)Seated Cable Back Row(high) 5 sets of 6 x 2 overhead plyo ball slams
*Bring 12lb plyo ball just above your head and explode using core muscles and keep are slightly bent for optimal force
*Use good form➛back straight, slight bend in the knees, use ubar handle➛pull weight with palms in and pull just above sternum.
*Super set with Roman Chair (glute/ ham) sit up for 15 reps

4)Dumbbell Lateral Lunge
*Hold 25 lb dumbbell ➛Stand with feet at shoulder width apart➛Lunge left while keeping your body facing straight (make sure to step wide with feet pointed straight and perpindicular to this plane of motion)➛replicate lunging right (1 set)
* each set is a total of 12 lunges for 6 on each side
*Super Set with 15 super man pulses, while lying face down on the floor and raise arms and legs as high as possible

CONDITIONER
15 Min on Row Machine
Row 200 meters➛10 burpees➛Repeat at pace with no rest
*cool down with 5 min of easy rowing
*Stretch and foam roll everything

Wednesday's Lift is up boys. Get after it...