Seamus Doherty (15yrs) 25th Jan 2018

Bodymass: 74Kg – Toe Touch Test Intermediate (OHS 2, Hurdle L2 R2, I/Lunge L2 R2, Trunk 2 Video)

Barbell Bench Press 30kg: Reps 20 Time Taken: 35.30 Chin Ups: 8

Daily Activation / Mobilisation

Exercise Reps Time – Description
Glute Bridge March To fatigue Left / Right Pause at top of bridge
S/Stance Adductor Rocks 10 L/R Point of discomfort
Wall Ankle Mobility 20 L/R Knee in and out Foot 3cm from wall
Wall Calf Stretch 2 L/R Reach up the wall Place Foot up on wall
Wall Rec Fem Stretch 5 Left / Right with 5”pause Pad under knee
Rotating Planks 60 seconds Left to middle to right
Bootstrapper Squat 5 Start standing tall Put fingers under shoes
Split Squat + Rotate 5 Left / Right Feet “Train Tracks”
Wall or Floor Slides Slide arms on wall or floor I.T.Y.W.L.(2 mins)
Broom Handle Rotations 10 -15 Rotations 180 deg Lockout arms
Balance Drill Around the clock 45 secs L/R
Gym Day One – TECHNIQUE IS ALWAYS KING – LOWER THE WT IF TECHNIQUE SUFFERS
Exercise
Goblet Squats
Nordics
Half Kneel Landmine press
Renegade Rows /
Shoulder Taps to begin
Hip Thrust on bench Single leg
Single Leg Squat to box
Eccentric Chin ups
Gym Day Two – Core Focus
Exercise
Turkish Get Up
Deadbug with Swissball
Low Bear Crawl
Crab Walks
Single Arm Dumbell Press
on Swissball or Bench
Medball Reverse Lunge
Twist and Raise
Inverted Rows
Medball Work
On Two legs and one leg
Dominant Area Sets / Reps / Time
Knee Dom 4 x 12 Control Tempo 3-2-1
Hip Dom 3 x 6 L/R slow lowering
Upper body push vertical 3 x 10 “Empty bar”
Upper body pull Horiz / Core 4 x 10 L/R
Hip Dom 4 x 5 L/R
Knee Dom 4 x 5 L/R
Underhand Grip 4 x 6 w/5 sec lowering
Dominant Area Sets / Reps / Time
Knee / Hips / Core / Shoulder 4 x 1 L/R
Core – Exhale with extension 4 x 5 L/R Extend Leg
Core – Forwards/Backwards 60s
Core – Sidewards L/R 60s
Core – Upper body push – 3 x 12 L/R
Head and shoulders on ball
Legs – Core – Sholders 3 x 5 L/R
Underhand Grip on smith 3 x Technical Failure
machine
Side Throws, Chest Passes 10 mins
Single leg slams and pick Side Step Twist and Throw –
Shotputts with single arm
Wrestle 1v1 2v1 - ABS Windmills