Rugby Strong in Lockdown

Count how many repetitions you can do or how long you can hold each position....compete against your family or friends and double your score by the start of preseason!

14 April 2020

As part of our relationship with Bowdon Rugby Club a lot of the parents of the junior team have been asking what can their kids do whilst Rugby isn’t on to keep their strength up. So here goes…..six body weight exercises that are ideal for kids of all ages. If body weight isn’t enough for the older teenagers then you could add some weight with a rucksack!

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Exercise One: Single leg bridge, aim to get your spine high enough to form a straight line between your shoulder and knee. Count how many you can do. Complete as many repetitions as you can. Compare right with left.

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Exercise Two: Pistol Squat, try to keep your spine straight and look forward, start in standing and lower slowly to sit, pause and then stand single leg. Try not to rock forward to use your body’s momentum to stand, keep your chest up and keep your balance. Complete as many repetitions as you can, compare right to left.

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Exercise Three: High Step Up, drive 80% of your body weight through your high leg, raise up on your toes on your trailing leg. Try to stand without rocking forward, keep your chest up and stand. Lower your body slowly (try a count of 3) on one leg and keep your balance. Complete as many repetitions as you can. Compare right to left.

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Exercise Four: High Split Squat, start by bending your back leg, don’t let your front knee go past your toes and lower your body straight down slowly (try a count of 3). Pause at the bottom of the movement and return to the top. Complete as many repetitions as you can. Compare right to left.

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Exercise Five: Kneeling Side Plank, get your spine as straight as you can between your knee and shoulder. Hold this plank position for as long as possible. When your hips drop that is the end of the exercise. Time the length of the hold in secs.

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Exercise Six: Kneeling Front Plank, get your spine as straight as you can between your hips and shoulder. Hold this plank position for as long as possible. When your hips drop that is the end of the exercise. Time the length of the hold in secs.

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So there is a lot of things you can do in lockdown just with your bodyweight to get ready for preseason. Be careful and pay attention to your form to avoid injury…the best way to avoid injury is to improve you balance and strength! Keep your score and challenge yourself your friends or your family.

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