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Rugby Tip of the Month – At Home Strength Exercises

Whether you are under shelter-in-place orders or simply practicing strict social distancing rules, with rugby season being canceled for the next few months, we turned to our friend Justin Goonan who runs a sports and performance consultancy, Universal Sports Strength, for some at-home exercises all athletes should incorporate into their workouts to continue to build strength and stay fit in this difficult time. As the current director of Strength & Conditioning for USA Rugby Boys High School All-Americans, Head of Athlete Performance for USA Touch and Head coach of Indiana University Men’s Rugby, Goonan has a wealth of knowledge not only for S & C but specifically for our sport and in young athlete development.

Check out his easy to follow videos.

Push-up Variations

Lunge Variations

Curious about how to maximize your at-home training routine? Send Coach Goonan an email at or connect with him on Instagram (@universalsportstrength and Facebook (@UniversalSportsStrength).

Looking for more connection or accountability? Coach Goonan is hosting a virtual team huddle in early April to connect with more athletes. It’s a chance to ask questions about your current routine, learn ways to progress your current workouts and connect with other athletes. Send an email with “Virtual Team Huddle” in the subject line to receive log-in details.


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