Na Fianna Senior Football Strength Program Phase 2

Foam Roll
Stretch - (replaced by FMS Correction if needed)
Activation - (replaced by FMS Correction if needed)
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws

Day 1:

A1: Hang Clean 4x3
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Trap Bar Dead Lift 4x3
B2: Incline DB Press - Neutral Grip 3x5
B3: Core: Feet Elevated Plank Row 3x5
B4: Mobility

C1: BB Reverse Lunge 3x5
C2: 3PT DB Row 3x5
C3: Feet Elevated Side Plank

D1: TRX Face Pulls 2x8
D2: Feet Elevated (weighted with chains)Push Ups 2x8

Day 2:

A1: Hang Clean 4x3
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up 4x3
B2: BB RFE Split Squat 3x5
B3: Core: Feet Elevated Plank
B4: Mobility

C1: Bench Press 4x3
C2: 2 Arm DB SLDL 3x5
C3: 1/2 Kneeling Isometric Pallof Press

D1: TRX Rows - Neutral Grip 2x8
D2: 1 Leg Shoulder Elevated Hip Lifts 2x8

Stay Strong,
RB