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276
Workout

Richard McCaw

~28 min.
~336 kcal
⁉️ Comments

Richard Hugh McCaw (born 31 December 1980 in Oamaru, New Zealand) is a New Zealand professional rugby union player, ex-captain of the national team and the Crusaders.

Interesting Fact

Richie McCaw is an icon of professional rugby union. The athlete surpassed his opponents in the ability to forecast the outcome of the match and adapt to the actions of adjudicators. This was repeatedly noted not only by McCaw himself, but also by his fellow rugby players. He was the most-capped player in rugby union history with 141 caps, 131 of which were victories. McCaw captained the national team in 111 out of 141 of these matches.

Quote

If you're not ready to make mistakes, not ready to try something new and risky because you're afraid of failure, then you will not evolve.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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