Workout With The Waratahs

Workout with the Waratahs at home with exercises from NSW Waratahs players!

Chris Talakai's Frontrow Core Workout

12x V Sits
12x Side Plank with Leg Raises (each side)
10x Rollouts (With a barbell, roller, anything with wheels)

Repeat 3 rounds



Sera Naiqama's High Intensity Workout

Super W Lock Sera Naiqama has been training hard at home keeping fit and strong while in isolation! Check out her high intensity workout below.

1a. Battle Ropes (Mountain Climbers if you don't have battle ropes)

1b. Shuttle Runs -15m

2a. Skipping

2b. Over the Shoulder Med Ball Throws

3a. Lateral Banded Shuttles

3b. Dumbell Bent Over Row

4a. Dumbell Overhead Press

4b. Plank

40 seconds on, 20 seconds off. Do each superset 3 times!

Follow Sera on Instagram to see more content like this - @seranaiqama



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