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An athlete performing a press-up on kettlebells on the beach

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Training programmes are general guidance built from published rugby research and coaching practice; they are not affiliated with or endorsed by any team, union or coach. Exercise data and images come from wger.de, contributed by the wger community under open licences (the author is shown on each exercise). The body map, animated demonstrations and built-in exercises and stretches are original. This is general fitness information, not medical advice.