3 N AI TR STEPS TO SUCCESS

You’ve had a power-packed pre-season, but heavy traffic and set-pieces are to come for forwards. These drills implement some of the actions needed to shunt rivals…

1DUMB-BELL DROP LUNGE// 3 x 6 REPS EACH LEGHolding dumb-bells, stand on a step. Take a long stride out, land in lunge position. Push back up. 2BARBELL THRUSTERS// 3 x 6 REPSDescend in a front squat. Drive up, pressing the bar overhead and locking elbows out. 3TYRE FLIP// 3 x 4 REPSGrip under the tyre. With chest up and back flat, extend your legs to lift. As balance shifts, drive forward to flip it.