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Sport Specific Plan

Sport Specific Plan

WEEKLY OVERVIEW

To make your life a little easier, we have recorded an overview video explaining the workouts for this week, you can view this by clicking on the link below:

Athlete Plan Overview

We hope these sessions will help you continue to train during these difficult times. If you struggle with some of the workouts you can always contact us at info@collectivefitness.ie for more advice. Alternatively, you can have a look at our exercise library for new exercises based on the equipment that you have available to you.

MONDAY

1. WARM UP 

A) INJURY PREVENTION SERIES 

3 Sets

12 Glute Bridges

12 Banded Pull Apart

1 Minute Plank

Rest 90 seconds between sets


3. STRENGTH

A1) Barbell Box Squat

Sets: 4
Reps: 10
Load: 60% 1RM or Enough To Do 4 More Reps
Tempo: 2-1-2
Rest: None Move Straight To A2

A2) Prone Lying Hyperextension

Sets: 4
Reps: 12-15
Tempo: Controlled
Rest: 90 Seconds Before A1

B1) Dumbbell Romanian Deadlift

Sets: 5
Reps: 10-12
Tempo: 2-1-2
Rest: None Move Straight To B2

B2) Dumbbell Hip Thrust

Sets: 5
Reps: 15-20 Reps
Tempo: 2-1-2
Rest: 60 Seconds Before B1

C) Dumbbell Walking Lunges

Sets: 5
Reps: 20m or 20 Reps
Tempo: Controlled
Rest: Rest 90 Seconds

D) Optional Finisher

5 Sets:

Min 1 – 15 Burpees
Min 2 – Max Effort Calories Machine
Rest 1 Minute

*Perform 15 burpees then rest the remainder of the minute until minute 2 begins

TUESDAY

1. WARM UP 

A) INJURY PREVENTION SERIES

3 Sets

8 Reverse Lunges

10 Side Lunges (5 Per Side)

30 Second Hollow Hold

10 Lying Glute Bridges

10 Jump Squats


3. STRENGTH

A1) Pull-Up

Sets: 4
Reps: 3 (With Added Weight)
Tempo: Controlled
Rest: 90 Seconds Between Sets

A2) Pull Up

Sets: 2
Reps: 7 (Bodyweight Only)
Tempo: Controlled
Rest: 90 Seconds Between Sets

B1) Barbell Bent Over Row

Sets: 5
Reps: 5
Tempo: 2-1-2
Rest: None Move Straight To B2

B2) Weighted Plank

Sets: 5
Reps: 30 Seconds
Tempo: Controlled
Rest: 60 Seconds Before B1

C1) Dumbbell Front Raise

Sets: 3
Reps: 15
Tempo: Controlled
Rest: None Move Straight To C2

C2) Dumbbell Lateral Raise

Sets: 3
Reps: 15
Tempo: Controlled
Rest: None Move Straight To C3

C3) Dumbbell Reverse Fly

Sets: 3
Reps: 15
Tempo: Controlled
Rest: 30-60 Seconds Before C1

COMPETITION WEDNESDAY

1. WARM UP 

A) INJURY PREVENTION SERIES 

3 Sets

12 Glute Bridges

12 Banded Pull Apart

1 Minute Plank

Rest 90 seconds between sets


2. COMMUNITY WORKOUT

5 Rounds For Time

100 Single Under Skips
10 Push Up’s
15 Dumbbell Front Squat
20 Renegade Row (10 Per Side)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Based on the level you have of training that you have you can make this session your own: For example, if you cannot do skipping you can do as follows:

1 Minute Effort Bike, Row, or Ski
10 Push Up’s
15 Dumbbell Front Squat
20 Renegade Row (10 Per Side)

As always if you need more advice on exercises you can message us or contact info@collectivefitness.ie

4. ROBUSTNESS

2 Rounds For Quality Of The Following:

Clock Drill x 30 Seconds Per Side
2 Up 1 Down Calf Raise x 15 Reps Per Side
Reverse Lunges x 10 Reps Per Side
Single-Leg Hop & Stick x 5 Per Side

Rest As Needed

THURSDAY

REST DAY

Well done on making it through the first stage of the week.

Today you should be feeling it from the last few days especially if this is your first time training for a while.

On a day like today, we suggest doing as little as possible to allow your body to recover from the training so far this week.

If you are going to do anything, you could go for a brisk walk, swim, yoga class, etc.

Remember to share your journey on social media by using the hashtag #CollectiveFitness

FRIDAY

1. WARM UP 

A) INJURY PREVENTION SERIES 

3 Sets

5 Dumbbell Deadlifts

5 Dumbbell Hang Clean

5 Dumbbell Shoulder Press

10 Push Ups

50 Single Skips or Jumping Jacks


3. STRENGTH

A1) Barbell Front Squat

Sets: 4
Reps: 5 Reps
Tempo: 2-3-X
Rest: None Move Straight To A2

*Pause at the bottom of each rep for 3 seconds.

A2) Turkish Get Up

Sets: 4
Reps: 3-5 Per Side
Tempo: Controlled
Rest: 90 Seconds Before A1

B1) Bulgarian Split Squat

Sets: 4
Reps: 12 Per Side
Tempo: 2-1-2
Rest: None Move Straight To B2

B2) Hamstring Iso-Hold

Sets: 4
Reps: 30 Seconds Per Side
Tempo: N/A
Rest: 60 Seconds Before B1

C1) Dumbbell Bench Press

Sets: 4
Reps: 8-10 Reps
Tempo: Controlled
Rest: None Move Straight To C2

C2) Banded Face-Pull

Sets: 4
Reps: 15
Tempo: Controlled
Rest: 30-60 Seconds Before C1

SATURDAY

1. WARM UP 

A) INJURY PREVENTION SERIES 

3 Sets

12 Single Leg Glute Bridge’s (Per Side)

12 Shoulder Tap’s (Per Side)

Max Effort Plank Hold

Rest 90 seconds between sets


2. COMMUNITY WORKOUT

As Many Rounds As Possible in 20 Mins Of:

20 Dumbbell Thrusters
10 Pull Ups
20 Reverse Lunges (10 Per Side)
10 Lying Leg Raises

Your score is total rounds completed.

Based on your training level you can make this session your own: For example, you can do as follows:

20 Dumbbell Goblet Squats
10 TRX Row or Dumbbell Row
20 Reverse Lunges (10 Per Side)
10 Lying Leg Raises

As always if you need more advice on exercises you can message us or contact info@collectivefitness.ie

4. ROBUSTNESS

2 Rounds For Quality Of The Following:

Dumbbell External Rotation x 15 Reps Per Side
Prone Y Raise x 15 Reps
Shoulder Taps x 10 Reps Per Side

Rest As Needed

 

SUNDAY

REST DAY

Well done on making it through the first stage of the week.

Today you should be feeling it from the last few days especially if this is your first time training for a while.

On a day like today, we suggest doing as little as possible to allow your body to recover from the training so far this week.

If you are going to do anything, you could go for a brisk walk, swim, yoga class, etc.Remember to share your journey on social media by using the hashtag #CollectiveFitness