Search

Block 1 Day 2 / Rugby & GAA S&C Programme

Tuesday : Upper Body


Warm up / activation

3 Rounds

Banded Pull aparts x 10

Banded External Rotation x 10

Banded Internal Rotation x 10

Banded Face Pull x 10


Explosive Strength

A) Clap Press Up - 3 sets x 5 reps


Core Lifts

B) Bench Press - 5 sets x 5 reps (progressive) up to 80% 1RM


C) Pull Ups - Work up to a heavy 3RM


Accessory Lifts

D1) Incline DB Press - 4 sets x 12 reps

D2) Single Arm DB Row - 4 sets x 10 reps (each side)


E1) EZ Bar Bicep Curl - 4 sets x 12 reps

E2) Tricep Push-Down - 4 sets x 12 reps

4 views0 comments

Recent Posts

See All

Copy of Block 1 Day 9 / Rugby & GAA S&C Programme

Tuesday : Upper Body Warm up / activation 3 Rounds Banded Pull aparts x 10 Banded External Rotation x 10 Banded Internal Rotation x 10 Banded Face Pull x 10 Explosive Strength A) Clap Press Up - 3 set

Copy of Block 1 Day 8 / 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

Block 1 Day 5 / Rugby & GAA S&C Programme

Friday - Power & Met Con 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) Power A) Hang Clean - 5 s

marmionsportstherapy@gmail.com

0852269974

Results Ireland, Lisoban Industrial Estate Galway ​

©2018 by Marmion Sports Therapy & Performance.

This site was designed with the
.com
website builder. Create your website today.
Start Now