Phase 1 Strength Program: Na Fianna Senior Hurlers

Roll
FMS Weak Link/Stretching Series
Dynamic Mobility/Warm Up
Plyo - Day 1: Linear Box Hops 2x6
Day 2: Lateral/ Medial Box Hops 2x3
Medball - Day 1: OH Medball Throws 2x10/ Tall Kneeling Chest Pass 2x10
Day 2: 1/2 Kneeling Medball Throw 2x10

Power & Strength Work:

Day 1:

A1:Hang Clean 3x5
A2: Mobility for Weak Link ( T-Spine, Hips, etc)

B1: TBDL 3x5
B2: Flat DB Press - Neutral Grip 3x8
B3: Plank Row 2x5

C1: DB/ KB Goblet Reverse Lunge 3x8
C2: 3PT DB Row - Neutral Grip
C3: 1/2 Kneeling Curl & Press - Neutral Grip
C4: Side Plank Progression

D1: TRX Row - Neutral Grip 2xAMRAP
D2: Push Up 2xAMRAP

Day 2:

A1: Hang Clean 3x5
A2: : Mobility for Weak Link ( T-Spine, Hips, etc)

B1: Chin Up - Supinated Grip 3x5
B2: DB/ KB Goblet RFE Split Squat 3x8
B3: Plank Progression

C1: Bench Press 3x5
C2: 1 Arm DB/KB SLDL 3x8
C3: Tall Kneeling Pallof Press Progression

D1: Eccentric Slideboard Leg Curl 3x8
D2: TRX Rows - Alternating Grip 2xAMRAP

*AMRAP = As Many Reps As Possible

Stay Strong,
RB