Na Fianna Senior Football Strength Program Phase 3

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 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Trap Bar Dead Lift 2x5, 1xAMRAP @ 80%
B2: Incline Alternating DB Press - Pronated Grip 3x7
B3: Stability Ball Roll Outs 2x8

C1: BB Reverse Lunge - Front Foot Elevated 3x7
C2: 3PT DB Row 3x7
C3: Standing Isometric Pallof Press

D1: TRX Face Pulls 2x10
D2: Feet Elevated (weighted with chains)Push Ups 2x10

Day 2:

A1: Hang Clean 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up 2x5, 1xAMRAP @ BW
B2: BB RFE Split Squat 3x7
B3: Core: Stability Ball Roll Out 2x8

C1: Bench Press 2x5, 1xAMRAP @ 80%
C2: 2 Arm DB SLDL 3x7
C3: Standing Isometric Pallof Press

D1: TRX Rows - Neutral Grip 2x10
D2: 1 Leg Shoulder Elevated Hip Lifts 2x10

AMRAP = As Many Reps As Possible

Stay Strong,
RB