Na Fianna Senior Football Strength Program Phase 4

Foam Roll
Stretch
Activation
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 (3x1)x4 10secs
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Trap Bar Dead Lift (3x1)x4 10secs
B2: Incline DB Press - Alternating Grip 3x5
B3: Ab Wheel Roll Outs 2x8

C1: BB Reverse Lunge - Front Foot Elevated 3x5
C2: 3PT DB Row - Neutral Grip 3x5
C3: Standing Isometric Pallof Press w/Split Stance

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

Day 2:

A1: Hang Clean (3x1)x4 10secs
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up (3x1)x4 10secs
B2: BB RFE Split Squat 3x5
B3: Core: Ab Wheel Roll Out 2x8

C1: Bench Press (3x1)x4 10secs
C2: 2 Arm DB SLDL 3x5
C3: Standing Isometric Pallof Press w/Split Stance

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

(3x1)x4 10secs = Cluster sets

Stay Strong,
RB