A rugby player’s body is within reach, discovers ShortList’s Alex Christian
Legs: Brad Barritt
1. Barbell squats
“Start upright with the barbell and slowly go down – then explode upwards. Four sets of four reps at a high weight.”
2. Kettlebell single-leg Romanian deadlift
“Press the kettlebell to the ground in one hand, lifting the leg on the opposite side in a controlled movement. I use 32kg, four sets of five.”
3. Prowler push
“The higher the weight, the more of a leg grind it is. Lower weights for an explosive workout. I do 150kg, four sets of 20m.”
Arms: Alex Corbisiero
1. Heavy chins
“These weighted chin-ups are massive for biceps. I add 15-20kg, hitting four sets of 4-8 reps.”
2. EZ bar skull-crushers
“Good for triceps. Lie flat, pull the bar close to your forehead, 8-10 reps for four sets. I add 50kg on either side of the bar.”
3. Arnie curls
“Do a normal bicep curl before lifting each dumbbell above your head, twisting your wrists as you do it. Do three sets of eight.”
Cardio: Ryan Jones
1. Rowing machine
“Do 150m in 30 seconds, 30-second break. Then 100 metres in 20 seconds, 20 seconds off; 50 metres in 10 seconds, 10 seconds off. Ten of each set.”
2. Bike
“A kilometre on – aim for 1 minute 15 seconds – then a minute off, 12 times.”
3. Sprints
“Sprint 20m and back. Four sets of six, rests of two minutes in between sets.”
FLEXISEQ Sport is the drug-free treatment for avoiding joint pain; flexiseq.com
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