Finding an Edge Through Consistency, Care, and Chaos with England Rugby’s Rosie Galligan

Tournament rugby isn’t like anything else. The pressure, the proximity, the weeks away from home with a squad full of elite athletes, each pushing for the same shirt. It’s intense, competitive, and emotionally demanding. 

But for Rosie Galligan, second row for England, thriving in that environment comes down to one thing: balance. “I think the biggest difference in this build-up has been freedom,” she says. “We train hard in camp. But then we get time at home too. Time to do life. You’re still training, but it’s on your terms. You get to breathe.” 

That breathing space has been key, not just for recovery from training, but for recovering from the constant mental and emotional load of living rugby every minute of the day. 

Building a routine that works in real life 

Rosie doesn’t pretend recovery is easy. She knows that when you’re tired, sore, and mentally drained, it’s tempting to collapse onto the sofa and call it a day. 

Instead, she builds her surroundings to make recovery part of her environment. The WattBike lives in the living room. Hytro BFR Performance Shorts hang on the handlebars. Protein shots are lined up on the kitchen counter, and the foam roller is within reach. That visibility makes all the difference. “If I can see it, I’m more likely to do it. It’s habit stacking. When I’m watching TV, that’s ten minutes where I could be on the bike or doing a recovery flush. You just make it part of your day.” It sounds simple, but it’s the consistency that sets her apart.

BFR that fits around you 

Rosie was first introduced to Blood Flow Restriction during a difficult spell of rehab, recovering from a run of serious injuries. Using the Hytro Tee, she was able to regain upper body strength without overloading her recovering joints. “It was brutal,” she laughs. “Lifting a broomstick felt like 50kg. But I still got a proper workout without the strain.” 

Now, BFR is part of her regular routine, especially around intense training blocks and during tournaments. Whether she’s away with the squad or recovering at home, she finds ways to make it fit. “I use it passively a lot, sitting in the hotel room doing my flushes while watching TV. It doesn’t feel like a chore that way.” 

She’s also found it particularly useful at certain points in her menstrual cycle. “There are days where you just don’t feel strong. BFR helps me get a good pump without the fatigue or pressure. It’s great for those weeks when you want the benefit without overloading.” 

With Hytro, recovery becomes a tool that fits into real life. It’s compact, simple to use, and easy to take with you whether you’re training, travelling, or in tournament mode. 

Getting 1% better, the real way 

When it comes to marginal gains, Rosie points to something often overlooked: hydration. “I used to think I was just tired after training. But then I started weighing myself before and after sessions. One day I lost 1.5kg of fluid. That’s wild.” 

Now she treats hydration with the same focus she gives to strength and conditioning, crediting the shift to support from the team’s nutritionist, Amy. “She’s been brilliant. She keeps things simple but makes it stick. Ice lollies after tough sessions, shakes prepped ahead of time, it’s about fuelling well, but without the stress.” 

Built for the engine room 

The second row isn’t always glamorous. It’s collisions, clear-outs, mauls, and more collisions again. “We do all the hard work and let everyone else look pretty,” Rosie jokes. 

To stay durable and dependable, she knows she has to do the extras. But for Rosie, the real work is what happens on the pitch. “You can tick every recovery box, but it’s rugby that gets you picked. I’m focused on becoming a smarter player, pushing my game IQ, sharpening my leadership, nailing the fundamentals.” 

Resilience in every rep 

Rosie has experienced the highs and the heartbreak. She was dropped for the final in the last major tournament. It hurt, but it shaped her. “That experience made me better. More resilient. Now, everything I do is about showing up stronger, not just physically, but mentally too.” 

And with her family behind her, including a proudly converted Irish grandad, she’s ready to show up again and perform on home soil. 

Built to Outperform 

Rosie Galligan’s performance is built on consistency, honesty, and doing the work when no one’s watching. She’s not chasing perfection. She’s focused on the habits that keep her healthy, the routines that build resilience, and the mindset that keeps her moving forward. She’s built to outperform, and a WattBike in the living room doesn’t hurt either. 

Smarter recovery, stronger performance. Discover Hytro for yourself or your team.