Sam Warburton's Top 10 Exercises

[@Participant616]

I hope people know what an absolute legend this man is in the world of rugby union! Great vid Sam.

[@SW7Academy]

appreciate that!!

[@joestimpson1635]

Just starting on my workout journey in a garage gym having lost 50lbs. This is EXACTLY the video I needed. Thanks Sam 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[@dwakim1]

This has become my favorite channel on KZbin. Consistently great content, clarity in delivery and VERY informative and actionable. 35 trying to get into the best shape of my life thus far and I have this channel to thank on my journey!!!

[@SW7Academy]

ah thanks so much, few of us in this position ourselves at the academy so more content around that to come!

[@dwakim1]

@@SW7Academy love it, thank you!!

[@GRIFF22]

Great video Sam. As i get older im loving the hex bar deadlift...keeps me injury free.

[@eamonronan8715]

Super content -- no gimmicks, great that it's always considering injury prevention, especially for us older guys.

[@SW7Academy]

it's essential now more than ever lol

[@OwenLikesGoats]

09:06 Sam definitely about to steal that dumbbell at the breakdown

[@salutitreball-healthymindi3270]

Brilliant

[@Omnilifestyle]

Athlete to retired athlete videos are awesome buddy. That crossover period is the hardest for most. Great content keep it up SW7 ❤

[@SW7Academy]

thanks very much! Hope you enjoy

[@john6922]

Great content and excellent delivery - loads of useful information & rationale, simply presented. Clearly delivered by a real athlete with credibility that is leagues above the influencer bunnies. Great exercise choices. At 54 I don't have much trouble with my back so tend to go for less supported rowing options, but maybe I should reconsider as I get into the next 50yrs.

[@SW7Academy]

thanks mate and if you can do it and have no issues then thats amazing!

[@oscaroduchon389]

Great video Sam . To the point and v informative

[@edwhite1937]

Great video, keen for more like this!

[@mananddog9884]

Great video, have you got any videos on your daily diet etc

[@akarees80]

Great info

[@darrencroft6514]

Great video. Please can you do more!!

[@ponyboy1664]

Great vid. Agree with all of these, but would have added dips instead of the plated press up; hitting tri, front delt, lower chest, upper back, and core.

[@edwardryan6353]

All great exercises and very well done video. A couple of my personal favorites are the push press and snatch grip high pull

[@SW7Academy]

🙌

[@Ollie1092]

Outstanding content as always …. It’s like this video spoke to me! “Injury prevention goal 1” 😎

[@joshdavies8099]

Thanks very much!

[@neilcooper9508]

Thanks Sam grate insight there thanks for advice Neil england 👍

[@jemhallcoach]

Awesome video, wise, wise words! Thank you. Get a tripod in play for the next filming. Love your knowledge and passion :)

[@SW7Academy]

haha agree, some shaky hands that day!

[@mattjones3361]

Spot on that mate, great content. What about a vid on explosive power exercises, I coach boys rugby and footy(soccer), so explosiveness is a must.💪

[@SW7Academy]

we will be putting out weekly content on here going forwards so that will absolutely be a part of it as we programme for a lot of athletes!

[@davidoleary2679]

Great watch Sam - a personal like of mine is anything landmine based; be it kneeled or standing. I use it for both strength and power, and often the rotated version too. Recruits a lot of muscle groups across the range, but there are of course risks associated (depending on which variation you pick). I also like the upright row for the traps and delts. Some video ideas for me would be around the warm-up and cool-down areas. I think this is often overlooked by a lot of people who walk in the gym and think that one set of empty barbell press will see them right! Especially when they train between games, when the body is at its most vulnerable. Another good idea would be a session purely focused on speed, or power. Glad I found the channel. Thanks.

[@joshdavies8099]

Thanks David. We will have lots more content coming on here going forward!

[@gymfan7924]

I miss seeing Sam’s name on the team sheet 😢

[@chrisyoung506]

Sam - you mentioned how you changed your workouts to reduce risk of injury. Have you thought about doing a simple programme for people over 35/40? Just thinking about those of us wanting to reduce risk of injuries injuries so we can continue training and playing social rugby.

[@Participant616]

I'm 44 and I deadlift without issue. If anything it reduces my lower back pain by strengthening it. Of course it depends on the nature of your back injury, but if it's musculoskeletal and you have good form, no issues with deadlift. You can also use the trap bar instead of a barbell for a bit for flexibility on back vs. legs.

[@detoxication1075]

I think he has a programm that‘s called over 30s‘ or so… maybe that is what you are looking for

[@chrisyoung506]

@@detoxication1075thanks! Will have a look.

[@SW7Academy]

we do actualyl have an over 30's programme on our app, less spinal loading etc bit more joint friendly. Of course some people can train without any restrictions far beyond 30 and that's great but this is for those who can't or don't particularly want to get under a heavy squat or dead!

[@Participant616]

I'm 44 and I deadlift without issue. If anything it reduces my lower back pain by strengthening it. Of course it depends on the nature of your back injury, but if it's musculoskeletal and you have good form, no issues with deadlift. You can also use the trap bar instead of a barbell for a bit for flexibility on back vs. legs.

[@SW7Academy]

ye if you can do it without any issues that that's amazing keep it going for sure!

[@justinf1343]

Bulgarian split squats are my pet hate. I’m 52 and I think Good Morning barbells are very good too.

[@SW7Academy]

bulgarians are as much a mental test as physical lol!

[@justinf1343]

@@SW7Academy definitely agree with that.

[@chriscurrie5206]

How many sets and reps you recommend Sam? Presume you’ll split this up in to 2 workouts

[@alannorman4097]

Not much to disagree with here. I do prefer RDL's but more for reps than weight lifted as anything over 90Kg could be problematic. I am 62 so the idea of you being old made me smile. Good content though.

[@joshdavies8099]

haha glad you enjoyed it! Feeling old now lol

[@marcdaniels9079]

63

[@RossKempOnYourMum01]

Only thing with RDLs stop you running for about 3 or 4 days after because of the DOMs

[@alannorman4097]

@@RossKempOnYourMum01 Its a balancing act. I can squat heavier than I do but I am useless for running for a couple of days same with RDLs. I have found my weight and stick with it. I finally have my ego under control. Took a while though!

[@javezkeith2537]

Do you use any kettle bells for exercise routines?

[@SW7Academy]

we add them in from time to time but not full sessions or anything for us no.

[@SuperBu22]

Camera man needs a gimbal. But good content

[@SW7Academy]

Haha agree! We've got a new one!

[@BenjaminMarshall-k1m]

Proverbs 11:2 - When pride cometh, then cometh shame: but with the lowly is wisdom. Proverbs 16:5 - Every one that is proud in heart is an abomination to the LORD: though hand join in hand, he shall not be unpunished. Proverbs 29:23 - A man's pride shall bring him low: but honour shall uphold the humble in spirit. Proverbs 16:18 - Pride goeth before destruction, and an haughty spirit before a fall. Galatians 6:3 - For if a man think himself to be something, when he is nothing, he deceiveth himself. James 4:6 - But he giveth more grace. Wherefore he saith, God resisteth the proud, but giveth grace unto the humble. Proverbs 27:2 - Let another man praise thee, and not thine own mouth; a stranger, and not thine own lips. Proverbs 26:12 - Seest thou a man wise in his own conceit? there is more hope of a fool than of him. Philippians 2:3 - Let nothing be done through strife or vainglory; but in lowliness of mind let each esteem other better than themselves. Proverbs 8:13 - The fear of the LORD is to hate evil: pride, and arrogancy, and the evil way, and the froward mouth, do I hate. Jeremiah 9:23 - Thus saith the LORD, Let not the wise man glory in his wisdom, neither let the mighty man glory in his might, let not the rich man glory in his riches: 1 John 2:16 - For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world. Romans 12:16 - Be of the same mind one toward another. Mind not high things, but condescend to men of low estate. Be not wise in your own conceits. Joel three verse three's are everywhere. Do you know any? personally?

[@davestevenson9080]

Remember guys tren hard, test yourself anavar give up and you can be as big as the rugby pros

[@SW7Academy]

🤣🤣