England's Rugby Captain Shared His 5-Move Workout for Power and Strength

Power, agility and stamina: elite rugby players come as close as a man can get to physical perfection. To develop such a mighty blend of functional and aesthetic fitness, players such as Owen Farrell build from the base. “The coaches put us through our heaviest work pre-season,” he says. “We focus on power in the lower body.” This is where you’ll start.

Crash through this workout, designed by Farrell and Luke Worthington of Third Space, three times a week for a fortnight to get ready for kick-off. Complete the set twice, with a 30-second break between each exercise. Ready? Engage.