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Block 1 Day 4 / Rugby & GAA S&C Programme

Thursday : Full Body


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

A1) Broad Jump - 3 sets x 3 reps

A2) Clap Press Up - 3 sets x 3 reps


Core Lifts

B) Trap Bar Deadlift - 5 sets x 5 reps (progressive) up tp 80% 1RM


C) Barbell Military Press - 5 sets x 5 reps (progressive) up tp 80% 1RM


Accessory Lifts

D1) Leg Press - 3 sets x 12 reps

D2) Flat DB Press - 3 sets x 12 reps


E1) Single Leg RDL - 3 sets x 8 reps each leg

E2) Horizontal Row - 3 sets x 12

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