Ollie Hayes, ex-professional Rugby Player for Bristol RFC is one of the Personal Trainers at Bath Sports & Leisure Centre and is currently training Bath Rugby’s newest signing, Freddie Burns, in preparation for his first season with Bath.

Freddie is a local Bathonian. He signed his first professional contract with Gloucester in 2009 and in 2014 he signed for the Leicester Tigers. Freddie first emerged as an England international during his five years at Gloucester, making his debut at Twickenham against New Zealand in 2012. Freddie is now set to kick off the 2017/18 Season with his home town, Bath Rugby.

Freddie has linked up with a close friend and ex-professional Rugby Player for Bristol RFC, Ollie Hayes who is set to get Freddie prepared for his first pre-season with Bath.

Ollie is one of the 6 Personal Trainers at the newly refurbished Better Bath Sports & Leisure Centre. Ollie has shared the initial workout that he took Freddie and his Brother, Sam, were taken through and says that this is a perfect total body workout for anyone wanting to lose weight and improve overall fitness.

Warm Up:

Assault Air Bike - 2 Calorie Burner
You have a minute to burn 2 calories; once you have reached the target amount of calories the remaining time left in that minute is your rest. After the first minute add another 2 calories with a new target of 4, again the time left after reaching this target is your rest. Continue to add 2 more calories until you can not complete the target amount to burn within the minute.

Mobility/Stretch Session:

Spine Foam Roll
Place a foam roller on the floor behind you, sit on your glutes, and lean back on the roller. Bring your arms over your head and place your hands together. Arch your back over the roller, and slowly return to the starting position.

Hip Sequence
Assume a lunge position, right leg forward, with your right hand on your foot and your left hand on the floor. Push your right knee out as you rotate your body left. Now drive your hips back, straightening your right leg. Switch legs and repeat.

Hips Mobilisation
Back your right knee into the bottom of a wall and move your left leg into a lunge position, knee bent 90 degrees. Raise your torso and hold that position. Switch legs and repeat.

Quad Foam Roll
Lie on your left side with a foam roller positioned beneath your thigh, just above your knee. Slowly roll to your right until you’re facing the floor. Knead the area of muscle pressed into the roller by raising and lowering your left heel. Move the roller farther up your thigh and repeat the process.

Main Session:
Circuit 1

Kettlebell Swing

Kettlebell High Pull

Bear Crawl (5m)

Plank - Opposite Leg/hand Lifts

30s On : 30s Rest : Repeat 5 Rounds

3 Min Transfer (Rugby Ball Skills included)

Circuit 2

Weighted Press Up

Weighted Inverted Row

Sandbag Floor to Press

100m Ski Erg Sprints

20s On : 20s Rest : Repeat 5 Rounds

3 Min Transfer (Rugby Ball Skills included)

Circuit 3

Walking Lunges (20m)

Plyo Box Jumps

Goblet Squat to Press

Battleropes Power Waves

40s On : 20s Rest : Repeat 5 Rounds

3 Min Transfer (Rugby Ball Skills included)

Finisher Circuit

Assault Air Bike

Technogym Skill Mill

Concept Ski Erg

20s On : 100s Rest : Repeat 2 Rounds