Some stuff I've been jotting and jumbling lately.

• Rugby (and all sport) is more about mind than body. Relaxation and thinking is key. Manic aggression should occur on the spur of the moment.
• The core works by acting as a rock which the limbs move around. Mobility needs stability and stability is the core to remaining rigid in an unbalanced state. Isometric contraction is key. Think ab-wheel, hanging leg raises for time, lateral medicine ball drills.
• The leg biceps are grossly undertrained. Bodyweight glute-ham raises (from a kneeling position with a partner) are a goal to achieve. Go as far down as possible then come back up, then do a negative to the floor and push with arms to return to starting position. Thats 1 rep. Do sets of 5.
• The front squat is hard, and harder is better.
• Working out to feel like a million bucks: weights or cardio or both, work at about 75%, lots of gas left in the tank. 10mins at the end stretching out the hips and other tight areas.