 Probably the most neglected muscle group when it comes to activation, the neck muscles are recruited when tackling, scrummaging, hitting rucks  
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| Key Areas Targeted: Deep neck flexors, Neck extensors, Upper trapezius | ||
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HEAD PLANK Deep neck flexors activation Recommendation: 5 reps of 10s hold Easier option: Head on hand Progression: Ball under head |
PRONE NECK
LIFT Neck extensors and upper trapezius activation Recommendation: 5 reps of 10s hold |
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 Beyond pushups, these are some activation exercises that will prepare you for tackling, mauling, throwing, passing and lifting  
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| Key Areas Targeted: Shoulder joint, Rotator cuff muscles, Shoulder retractors - Rhomboid and Serrates anterior, Core | ||
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SHOULDER
PACKING Rotator cuff stabilization and shoulder retraction Recommendation: 10 reps each shoulder |
T PLANK ROTATION This exercise targets your chest, shoulders and triceps while also improving the stability of your core Recommendation: 10 reps, left and right Progression: Add a pushup before each repetition |
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Neck & Upper Body
