Phase 2 Strength Program: Na Fianna Senior Hurlers

Roll
FMS Weak Link/Stretching Series
Dynamic Mobility/Warm Up:
Plyo - Day 1: Linear Hurdle Hops 2x6
Day 2: Lateral/ Medial Hurdle Hops 2x3
Medball - Day 1: OH Medball Throws w/Split Stance 2x10/ Standing Chest Pass 2x10
Day 2: Standing Medball Throw 2x10

Power & Strength Work:

Day 1:

A1:Hang Clean 3x3
A2: Mobility for Weak Link ( T-Spine, Hips, etc)

B1: TBDL 3x3
B2: Flat DB Press - Neutral Grip 3x5
B3: FE Plank Row 2x5

C1: DB/ KB Goblet Reverse Lunge 3x5
C2: 3PT DB Row - Neutral Grip 3x5
C3: Standing Curl & Press - Neutral Grip 3x5
C4: FE Side Plank Progression

D1: Eccentric TRX Row - Neutral Grip 3x8 3-0-X-0
D2: Push Up 3x8 3-0-X-0

Day 2:

A1: Hang Clean 3x3
A2: : Mobility for Weak Link ( T-Spine, Hips, etc)

B1: Chin Up - Supinated Grip 3x3
B2: DB/ KB Goblet RFE Split Squat 3x5
B3: FE Plank Progression

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

D1: Slideboard Leg Curl 3x5
D2: Eccentric TRX Rows - Alternating Grip 3x8 3-0-X-0

Stay Strong,
RB