Pro Rugby 7s Gym Workout (Vancouver 7s) | This is 7s Ep39.

[@luketreharneTi7s]

Full Session: Warm up: 3 rounds of - 30s Ski Erg - 3 Bok Jumps - 8 KB swings - 8 Wall Balls 1) Power Clean /Clean Pull - Build up to 3x3 work sets 2a) Back Squat - Build up to 3x3 @ 80% 2b) Drop Jumps - 3x2 3) RDL - 3x5 moderate load 4) Prehab - Groin Plank 3x30s 5) Ab finisher - 2 rounds of 30s on each (Flutters, crunches, side to side)

[@sparkingtwinkles6339]

Sick Workout

[@luketreharneTi7s]

@@sparkingtwinkles6339 Was good fun!

[@joanflower2467]

Brill Luke- looks exhausting!

[@luketreharneTi7s]

Exhausting but good fun 😀

[@ohwhataknight]

Really insightful content which I would have loved to have had access to when I was beginning my journey into rugby sevens. Great work as always Doctor

[@luketreharneTi7s]

Really appreciate it knighty 😀

[@uesilikonelio2068]

I appreciate your contents, its really good to see behind the scene trainings of a professional 7’s Rugby player. Would love to see more. Thank you for putting in the time into making contents ✌🏼❤️👍🏼

[@luketreharneTi7s]

No problem at all Uesili 😃 plenty more content to come!

[@ChrisSmith-ri3zy]

Unreal content as always!

[@luketreharneTi7s]

Diolch yn fawr

[@sgwadltd]

Awesome, can't wait to try this out

[@luketreharneTi7s]

Thank you 😃 let us know how you find it!

[@nicola905]

Wow-you make it look it so simple

[@luketreharneTi7s]

Diolch 😀

[@frontierlandfrank5314]

Love this stuff!

[@Rob-om5ur]

Love it

[@luketreharneTi7s]

Thanks Rob 😃

[@morganwilliams1902]

Amazing video Luke

[@luketreharneTi7s]

Diolch yn fawr

[@luketreharneTi7s]

@@turkmilleti2130 I think the hardest fitness test I've done is the 30:15 test (similar to a bleep test). The hardest sessions I find are when you play 7v7 for 2-3 minute blocks and then have fitness in between e.g. WATT runs and then repeat. We also have some sand dunes in Wales which are similar to the legendary Fijian ones. They're also very tough!

[@luketreharneTi7s]

@@turkmilleti2130 Thats amazing 😃

[@luketreharneTi7s]

@@turkmilleti2130 the biggest one is about a 70-100m sprint straight up the hill. Normally do this at the end of a session where weve been doing 20-30m sprint sets

[@carl9188]

Will be giving this a go!

[@luketreharneTi7s]

Let us know how you get on!

[@calebdingaan7293]

Thanks for the upload. Also working towards my rugby goals. Very helpful

[@luketreharneTi7s]

Awesome to hear! Good luck working towards them!

[@owethumzobe9414]

Video idea: how to pack a rugby bag and what are the best togs to buy

[@maxphillips3057]

Hey Luke is it better to do your running/speed/fitness before or after your weights?

[@luketreharneTi7s]

I personally like to run and then go in the gym so I'm fresher for the running

[@lloydlewis7456]

02:03 Lenny's fault.

[@luketreharneTi7s]

Sabotage. Styled it out though