“As rugby is a positional field sport, we need to work all three planes of motion and use key movement patterns,” says Third Space elite PT Luke Worthington.

“The three planes of motion are: sagittal (forward and back), frontal (side to side), and transverse (rotational).

“Here we will mainly focus on the lower body, as rugby players rarely work overhead.” 

WARM-UP: Mobility and activation

Spend 60 secs on each drill

  • Spiderman Stretch
  • Forward Lunge with Hip Flexor Stretch
  • High Knee to Cossack Squat  

PART 1: Strength

  • Complete the exercises as a continuous circuit, with minimal rest between exercises.
  • Do 8-10 reps for each and take 2 mins rest before completing the circuit 1 or 2 more times.
England Rugby Captain Owen Farrell's Lower Body Power Workout | Men's Fitness UK

Double KB squat

2a. Double Kettlebell Goblet Squat

  • Begin by standing with your feet just wider than shoulder-width apart.
  • Hold the kettlebells in the racked position at shoulder height.
  • As you squat down, keep your elbows inside the line of your knees, and the heels of your feet flat on the ground.
  • Go as low as you can, then come back up, pushing through your heels.
  • Keep your movements measured and your abs tensed as you move.

 2b. KB Romanian Deadlift

  • Stand with feet a little wider than shoulder-width apart.
  • Point toes outwards at an acute angle.
  • Hold a kettlebell in each hand.
  • Bend your knees slightly.
  • Slowly descend the weights towards the floor as you bend your hips.
  • Keep your chest high and look straight.
  • When a stretch is felt, begin to extend your hips back to standing.

 2c. KB Reverse Lunge

  • Stand with your feet shoulder-distance apart, holding a kettlebell upside down in both hands.
  • Step back on one leg, allow the knee to drop and stop just before it reaches the floor.
  • Bring the leg back up and return to the starting position.
  • Repeat on the other leg.
  • Maintain core stability and upright posture throughout.

 2d. KB Lateral Lunge

  • Hold the kettlebell upside down in both hands, keeping it close to your chest.
  • From a standing position, step out into a lateral lunge. 
  • Control the eccentric portion of the rep and ensure the unloaded leg stays straight.
  • From the bottom of the rep, return all the way back up to standing.

 2e. KB Single-Leg Romanian Deadlift

  • Stand with feet close together and a kettlebell in your right hand.
  • Plant your right foot down while slightly bending the knee.
  • While keeping it straight, drive the left leg backwards until it’s parallel with the floor as you hinge at the hips and lower the kettlebell to the floor.
  • Just before the kettlebell touches down, reverse the movement with control.
  • Return your left leg to the starting position and repeat with the other side.
England Rugby Captain Owen Farrell's Lower Body Power Workout | Men's Fitness UK

Push sled

PART 2: Power

  • Complete the exercises back-to-back without rest.
  • Take 90 secs rest at the end of the circuit, then repeat 1 or 2 more times.

 3a. 15m Push Sled

  • Stay flat and low to the ground.
  • Keep a straight back and strong, straight arms.
  • Take long, powerful strides.

 3b. Assault Bike x 60 secs

  • Technique is secondary to lung-busting effort.
  • Give it all you’ve got.

 3c. 15m Push Sled

Photography: Jon Payne