In this episode, I break down the most effective upper body movements I use to build real rugby strength and on-field performance. This isn’t bodybuilding or powerlifting, it’s practical training that carries over directly to tackles, contact, and shoulder resilience.


00:00 Intro
02:18 Pull-ups
05:50 Bench press
07:58 Explosive push-ups 
10:52 Single-arm rows 
13:07 Face pulls
14:23 Tricep extensions
15:43 Hammer curls 
16:45 Wrap up 




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