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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 sets x 3 reps


B) Push Press - 5 Sets x 3 reps


C1) Med Ball Slam - 3 sets x 5 reps

C2) Single arm Med Ball Throw - 3 sets x 5 reps

C3) Box Jump - 3 Sets x 3 Reps


Met Con - For Non playing athletes will be posted on our Instagram @marmionsportperformance

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