 The lower body comprises multiple muscle groups surrounding the Hip, Knee and Ankle joints which undergo high demands during a rugby match when running, being tackled, rucking, scrummaging, jumping, kicking to name a few   
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| Key Areas Targeted: Gluteal muscles - maximus, medius and minimus, Hip adductors, Quadraceps, Hamstrings, Calf muscles - Gastrocnemius and Soleus | ||
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SINGLE LEG
HOP/SKIP Dynamic calf muscle activation Recommendation: 3 sets x 10m, left and right |
NORDIC HAMSTRING
DROPS Eccentric Loading of hamstring muscles in preparation for: running, accelerating, decelerating or any explosive activity Recommendation: 10 repetitions at a gradual and steady pace |
SINGLE LEG
BRIDGE This exercise activates the hip extensors, in particular the gluteus maximus Recommendation: 10 repetitions of 10 seconds hold, left and right Progression: Add opposite hip flexion/extension while maintaining hip extension on the activated leg |
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DEEP SQUAT Primarily activates the gluteus maximus, quadraceps and hamstrings. Secondary muscles activated are the soleus and gastrocnemius muscles in your calf which support and balance you as you raise and lower in a squat or in any standing exercise. During a squat, your torso gets most of its support from contraction of the erector spinae and the transverse abdominals Recommendation: 10 reps Progression: Unstable surface (ie. Bosu ball), add calf raises before each rep or add hand weights |
SINGLE LEG
RDLs Lateral sling activation - gluteus medius, gluteus minimus and the opposing hip adductors. Recommendation: 10 reps at a gradual and steady pace. Easier option: Hands on hips Progression: Outstretched arms as shown in video |
HIP SWINGS WITH INTERNAL
ROTATION Hip flexor, internal rotators and adductors muscles are responsible for those kicks! Never start full on kicking without a proper dynamic warmup. Most groin pain occurs when the hip adductor muscles are not prepared. Recommendation: 10 swings forward and backwards, left and right |
Lower Body
