Strength & Conditioning Exercises

A group of St Finbarr’s A.C. members take part in a monthly Strength and Conditioning class at DT Fitness, Lehenaghmore Industrial Estate, Cork http://dtfitness.ie.

The trainer has kindly shared exercises for all members and has given videos demonstrating each exercise so you can try these yourself at home.

If you would like to join the Strength and Conditioning monthly classes please contact Orla Byrne, St. Finbarr’s A.C. Committee member and Women’s Captain (orlab-1@hotmail.com).

Classes take place on the first Wednesday of every Month.

October Session 2024

Warm up:
Mobility – 5 mins
World’s Greatest stretch: 4 e/s elbow to floor/ hand to ceiling
Bird dog crunch x6-8 e/s
Hip 90/90s x8-10 e/s
Yoga pushups (hips to ground) x10
Pogo hops: pogos/ pogos toes up/ high knees/ heel flicks, 10 seconds on each

Power: 3 Rounds
Squat jumps holding weight jumps (video 1) x5
Split squat with jump, reset after each, get height on jump (video 2) 5 e/s
SA overhead press with dip, should feel heavy with weight of choice (video 3) 5 e/s

Strength: 3 Rounds
SL Hamstring curl with resistance back, lie on front and put ankle through band (video 4) x10
e/s
Goblet squats and hold (video 5) X5 with 5 sec hold
Barbell landmine rotations, thumbs at top of bar, keep arms straight (video 6) 5 e/s can adapt
this at home by anchoring a resistance band

Cool Down Isometrics:
SL split squat hold (video 7) 15 secs each leg
Wall sit, heels down (video 8) 15 sec hold

September Session 2024

April Session 2024:

Warm up and Mobility: Same as March Session below.

April Exercises:

Weighted Split Squat

Banded Pulls

Jammer Press

Slide Hamstring Extension

Side Plank Rotation

March Session 2024:

Warm up:
Include 10 each: pogos/ pogos toes up/ single leg hops/ single leg hops front & back / single leg hops side to side
Mobility – 5 mins:
20/20 x 3 each
Jump lunges/ jump squats/ cossack squats
Single Leg Long lever Hamstring 3×30 seconds each side
Mini band standing marchers 3×10 each side
Bicycle crunches 3×10 each side
Plate step downs 3×8 each side
Slider rev lunges 3×5 each side

March Session Exercises:
Pogo Jump (Variation 1)