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Block 1 Day 1 / Rugby & GAA S&C Programme

Monday : Lowers


Warm up - 5 Mins run/bike

3 rounds

10m Banded Lateral Glute Walk (each Side)

Banded Hip Thrusts x 10

Banded Squats x 10

(you can get your bands here)


Explosive Strength

A) Box Jump - 5 sets x 3 reps


Core Lifts

B) Box Squat - 5 sets x 5 reps (progressive) up to 80% 1RM


C) RDL - 5 sets x 5 reps (progressive) up to 80% 1RM


Accessory Lifts

D1) DB Walking Lunges - 3 sets x 10 reps (each Leg)


D2) Barbell Hip Thrust - 3 sets x 10 reps


Barbell Complex

E) Snatch Grip Deadlift

Snatch Grip High Pull

Hang Snatch

Snatch Grip Push Press (behind the neck)

5 sets x 3 reps each


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