Na Fianna Senior B

Gym Programme TBC

Gym Program

General Questions:

Day 1:

Glute / Hips

Isolate those legs!

This workout burns!!!

00:00 Warm Up

11:54 Main Workout Explanation

14:40 Start of Glute / Hamstring Workout

COACH SEANS TOP TIP:

‘…Focus on gripping the ground with your toes during the Bulgarian split squat!’

Day 2:

Core

COACH SEAN’S TOP TIP:

‘…Do NOT hold your breath. Take breaks if you find yourself holding your breath!’

Looking for a killer ab session…

Again Coach Sean brings us through one of the tougher ab workouts we have done in a while!

00:00 Warm Up

11:48 Core workout Demo

14:10 Core (Workout First Block)

26:15 Tabata Core Finisher (Block 2)

Day 3:

Arms (Bands needed)

The Arm Finisher…

Coach Rob takes us through our warm up while a technical fault requires coach Larry to step in and suffer… 😅

0:00 Warm up

11:40 Main workout demo

14:10 Start of workout

COACH LARRY’S TOP TIP:

‘…This was an awesome workout. I didn’t think it was going to be as effective as it was🤪!’

Day 4:

Plyo / Conditioning

Conditioning / Plyos

For the more advanced client! This one

00:00 Warm Up

11:47 Workout Explanation (IMPORTANT)

15:55 Plyo Workout

COACH ROB’S TOP TIP:

‘…This workout is NOT for everyone. Its vital that you nail technique before taking it up a level.
Remember:
Soft landing… knees bent… Knees Tracking OUT!’

Bonus Content

Calories - Macros - Habit Stacking

Warm Up!

Warm up

A highly effective warm up before any activity!

COACH LARRY’S TOP TIP:

‘…I like to keep my warm up the same for a few weeks and I use it to work on mobility issues I feel I need to correct!’

Hip Mobility Work

The more sitting you do the worse your lower back will feel!

The more you do these exercises, the faster you will see the results. The key is consistency and frequency.

COACH LARRY’S TOP TIP:

‘Do a little… and do it often!!’

Full Body Mobility Work

The more often you do it. The faster you will see the results. The key is consistency and frequency.

COACH LARRY’S TOP TIP:

‘Without thinking I perform this routine everyday….
Before walks, after long bouts of sitting, before a run and even before an online gym session starts. That way I feel I stay on top of my flexibility. Do a little and do it often!’