Contrary to its title, this session does not involve hiring a room at the nearest recording studio. All that you require is a decent length piece of physio band and somewhere to tie it!
I use this as prehab work before a field session, and also for general toning of the smaller stabilising muscles that might get overlooked in a weights session.
It is really handy if your clubhouse doesn’t have a gym as you can set yourself up in a corner and do your band work before your rugby session as prehab, and it will get you firing for the session.
Rest for 90 seconds between supersets.
1a - Single Arm Band Crossovers 5 sets x 15 (band tied to an upright, bring your arm across your body)
1b - Single Arm Band Rows 5 x 15 each arm
2a - Reverse Band Flys 5 x 10 (put the band round an upright and hold each end)
2b - Band Arm Curls 5 x 10 (stand on the other end of the band)
3a - Cross Body Lat Raise 5 x 10 (stand with band under opposite foot to arm you are gripping with)
3b - Band Tricep Extension 5 x 15 (band fastened to upright, face the opposite way and straighten your arms above your head)