The BEST way to recover from a Rugby Game: 30min Training Session

How to recover from a Rugby game?
Are you sore or stiff a day after a rugby game? even leading into day 2 or 3 post game?
Firstly I'd love to here what you do to recover the day after?
In this video I give you my 30minute recovery workout I did every week when I played pro rugby.
It's easy to do, easy to follow and perfect for any day which you feel aching and sore.
Here is the session:
1. 10minute bike, steady state!
2. 10-5-3-1 Flow Sequence
- Left side first
- Down dog calf stretch
- Left worlds greatest stretch
- Lunge rotation
- Lunge overhead reach
- Hamstring stretch
- lateral stretch
- pigeon stretch
change to right side
3. Banded superset
- 10 Pull aparts
- 10 Cuban press
3 sets
4. 1-3-5-10 Flow Sequence
- Left side first
- Down dog calf stretch
- Left worlds greatest stretch
- Lunge rotation
- Lunge overhead reach
- Hamstring stretch
- lateral stretch
- pigeon stretch
change to right side
5. 10minute SLOW cycle!
Done!
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Thanks you for your support!

[@RSweeney7]

EXACTLY what I needed. After my game on a Sunday I normally just sit down and doing nothing rlly so I was thinking of stretches and tha but this is a perfect video so thank you so much. As u said about a smoothie after a game maybe u could create a video about the type of diet and meals u can have to recover and improve your rugby.

[@TheRugbyTrainerTV]

Brilliant to hear! The flow sequence is so good to do. I use it mid week to before weights sessions or even in the mornings to loosen off. Real good exercise. Ye nutrition is something I'll look into bud thanks

[@RSweeney7]

Cheers mate keep up the good work

[@benjdelphi]

Russian Sweatlodge Vodka pieroggi, hot sauna, ice bath, wet sauna, ice bath six rounds.

[@TheRugbyTrainerTV]

Good effort 😂 How's it feel afterwards? Did this video help with some ideas in what to add?

[@benjdelphi]

@@TheRugbyTrainerTV Yup. I coach several teams most of whom are senior and well into their 40's and as a Hooker of 20 Years I have different post game priority, but it was a welcome addition for ideas on recovery. You have done a lot to expand and develop Rugby for the teams I coach. Please keep up the great work! PS. It feels amazing, it is the only reason my back is still in any kind of shape, if you are not sauning and plunging you must start. Pierrogis are for the forwards!

[@thesontarin4901]

I massage myself (particuarly my thighs) and do a full body stretch with a hot shower to increase bloodflow. Then rest.

[@TheRugbyTrainerTV]

Nice ! Love that sequence. What usually aches the most after playing ?

[@velekibulicokocoko5598]

30 min warm bath with bath salt

[@TheRugbyTrainerTV]

nice, have you tried this session?