Beauden Barrett - Red Bull Fit 2019.
© Brad Hanson
Fitness Training

Get fit with NZ rugby star Beauden Barrett

The NZ first five gives us an insight into the work it takes to be the world's best rugby player.
Written by Red Bull NZ
2 min readPublished on

1. WARM-UP - TRIGGER POINTING AND STRETCHING EXERCISES

"It's important to loosen up those joints and muscles to make sure I'm in good condition to have range in my lifts and to perform well." - Beauden Barrett

1 min

Warm-up - Beauden Barrett

Get fit with lie NZ rugby star Beauden Barrett with these trigger pointing and stretching exercises.

Beaudy's favourite warm-up exercises breakdown:
  • Foam roller (1min)
  • Thera-band stretch (30 secs on each leg)
  • Lunge with T Spine rotation (5x each side)
  • Pigeon pose stretch (30 secs each leg)
  • Quad stretch (30 secs each leg)
  • Constant movement (5mins) - High knees, butt kickers, lunge with lateral rotation, straight leg kicks, crawls, open the gate, lateral lunge with T spine rotation
Foam rollout (Warm-up) - Beauden Barrett - Red Bull Fit 2019.

Foam rollout (Warm-up) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Beauden Barrett doing the Thera band stretch exercise

Thera band stretch (Warm-up) - Beauden Barrett - Red Bull Fit 2019

© Brad Hanson

Lunge with T spine rotation (Warm-up) - Beauden Barrett

Lunge with T spine rotation (Warm-up) - Beauden Barrett

© Brad Hanson

Pigeon pose stretch (Warm-up) - Beauden Barrett

Pigeon pose stretch (Warm-up) - Beauden Barrett

© Brad Hanson

Quad stretch (Warm-up) with Beauden Barrett

© Brad Hanson

Skipping (Warm-up) - Beauden Barrett - Red Bull Fit 2019

© Brad Hanson

Crawls (Warm-up) - Beauden Barrett - Red Bull Fit 2019

© Brad Hanson

High knees (Warm-up) - Beauden Barrett - Red Bull Fit 2019

© Brad Hanson

Lateral lunge with rotation (Warm-up) - Beauden Barrett - Red Bull Fit 2019

© Brad Hanson

Lateral lung with rotation (Warm-up) - Beauden Barrett - Red Bull Fit 2019

© Brad Hanson

2. POWER EXERCISES

"It's important for me to remain powerful and fast for my position in rugby as a First Five. It requires a lot of quick movements, not necessarily the heaviest of weights, but it's all about moving the weight fast." - Beauden Barrett

1 min

Power Exercises - Beauden Barrett

Get fit with like NZ rugby star Beauden Barrett with these Power Exercises

Beaudy's favourite power exercises breakdown:
  • Resisted long jumps (6x reps, 3x sets)
  • Split stance dumbell push press (6x reps, 3x sets)
  • MB ball slam (3x reps, 3x sets)
  • High hurdle jumps (3x reps, 3x sets)
  • Weighted chin-ups (3x reps, 3x sets)
Resisted Long Jumps 1 (Power) - Beauden Barrett - Red Bull Fit 2019.

Resisted Long Jumps 1 (Power) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Split stance DB push press 1 (Power) - Beauden Barrett - Red Bull Fit.

Split stance DB push press 1 (Power) - Beauden Barrett - Red Bull Fit.

© Brad Hanson

Split stance DB push press 2 (Power) - Beauden Barrett - Red Bull Fit.

Split stance DB push press 2 (Power) - Beauden Barrett - Red Bull Fit.

© Brad Hanson

Med ball slams (Power) - Beauden Barrett - Red Bull Fit 2019.

Med ball slams (Power) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

High hurdle jumps (Power) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Weighted chin-ups (Power) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

3. STRENGTH EXERCISES

"Strength work is all about targeting those big muscle groups, which is important for me to being functional on the field." - Beauden Barrett

1 min

Strength Exercises - Beauden Barrett

Get fit like NZ rugby star Beauden Barrett with these strength exercises

Beaudy's favourite strength exercises breakdown:
  • Resistance band squat (4x reps, 3x sets)
  • Dumbell row (8x reps, 3x sets)
  • Bench press (4x reps, 3x sets)
  • Hamstring curls / slides (10x reps, 3x sets)
Bench press 1 (Strength) - Beauden Barrett - Red Bull Fit 2019.

Bench press 1 (Strength) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Bench press 2 (Strength) - Beauden Barrett - Red Bull Fit 2019.

Bench press 2 (Strength) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

DB row 1 (Strength) - Beauden Barrett - Red Bull Fit 2019.

DB row 1 (Strength) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

DB row 2 (Strength) - Beauden Barrett - Red Bull Fit 2019.

DB row 2 (Strength) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Resistance band squat (Strength) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Hamstring slides (Strength) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Hamstring slides (Strength) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

4. CORE BULLETPROOFING EXERCISES

"Core bulletproofing is all about working on those little parts of the body that remain niggly or are your biggest work-ons to prevent injury. It's important to work on these to remain fit and to be able to playing week-in-week-out." - Beauden Barrett

1 min

Core Exercises - Beauden Barrett

Beaudy's favourite core bulletproofing exercises breakdown:
  • Woodchop with med ball (6x reps, 3x sets)
  • Heavy front bridge (30 secs, 3x sets)
  • Band rotations (6x reps each side, 3x sets)
Woodchop Med Ball (Core) - Beauden Barrett - Red Bull Fit 2019.

Woodchop Med Ball (Core) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Heavy front bridge (Core) - Beauden Barrett - Red Bull Fit 2019.

Heavy front bridge (Core) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Band rotations (Core) - Beauden Barrett - Red Bull Fit 2019.

Band rotations (Core) - Beauden Barrett - Red Bull Fit 2019.

© Brad Hanson

Fitness Training
Rugby
Athletics