Recovery and guidance

Recover well enough to use it.

• Still sore or moving differently? Reduce sets or take an easy recovery day. Do not make up a missed gym session on Friday.
• Pain, illness or possible concussion? Stop training and seek assessment. This page cannot clear you to train or play.
• Sleep, food and fluids: protect a consistent sleep routine, eat regular meals with protein and carbohydrate, and drink regularly. In Gatton heat, train in cooler conditions and take extra breaks.
• Short on time? Warm up, then do the first three exercises from Monday’s workout. Keep the quality and the rest periods.
• Little or no match time? Ask coaches to plan any conditioning top-up. Do not automatically add hard shuttles to this program.
• Contact and set piece: no solo contact, live scrummaging, neck bridges or unsupervised lineout lifting. Keep those activities in qualified, supervised club sessions.

Before you lift

Warm up for 8–10 minutes with easy movement, comfortable mobility and light practice sets. Use familiar movements and ask a qualified trainer to teach new lifts. Keep several good repetitions in hand and stop before form breaks down.

This is a general adult program for coaching review. It does not provide injury rehabilitation or clearance to return to training or play.

No gym?

Use bodyweight and a secure backpack you can grip firmly. For incline push-ups, use a stable wall or fixed bench. Do not hang from doors or unstable furniture.