PMG Strength and Performance

Rugby, Gaelic Football, Soccer, Strength & Conditioning
Peter McGill

Bulletproof hamstrings is essential to ensure you remain free from injury throughout the training season. Hamstring strains account for a high percentage of non-contact injuries in field sports, leaving athletes out of training and games for weeks to months depending on the injury. 

Most athletes only focus on the muscles when they become strained and by then its little too late. 

Prevention is the key to help minimise possible injury and thats what this 8-week program delivers. 

This program covers all areas of hamstring, hip, quads and groins to ensure your lower body and trunk remain strong and flexible to reduce injury. 

In addition we have included sprint training to ensure your lower body is accustomed to the high demands of speed that will occur during games. 

Additional features
Demonstration videos

Monitoring and wellness

Messaging options to contact your team for support or your coach

Frequently Asked Questions

Q: Is this a long term contract? 
A: No, this is a one of payment only. You will have access to the program for 1 year

Q: How do i access the program?

A: You will need to download the Trainheroic training app to use the program.  It is free to use once you have bought the program and the program is delivered through the app which allows you to record your training sets.

Q: When is the best time to start?

A: Right away, you can join the program right now and start training.

Q: Why are the prices in US dollars?

A: This is simply because we use the best technology there is to deliver the training to your smart phone, this means we had to source the best company to support this and that is Trainheroic which are based in the USA. Although the prices are in US dollars, you still pay what was advertised in the UK in £GBP.

3 sessions per week
Must use App app to view and log training
Program Training
Dumbbells // Barbells // Bands // Weight Plates
sample week banner image
Sample Week
Week 1 of 8-week program
Day 1 Mobility 


90/90 Side plank with reach

2 x 5


90/90 hip lift + breathing (pmg)

3 x 5


Kneeling Hip Flexor Stretch (pmg)

2 x 30


Supine hip internal rotation stretch

2 x 30


Contralateral dumbbell split squat

3 x 8


Half kneeling KB bottoms up Press

3 x 10

Day 5 Strengthening



PMG warm up / core activation

Part A = Mobility exercises. Perform 2 rounds of the following: 10 x body weight squats 10 x press ups 10 x lunges (5 each side) 10 x ring rows Part B = Core activation. Perform 2 rounds of the following: 10 x Single deadbug (each side) 10 x Pallof press (use a light band) 10 x Plank down / up (hips stay steady) 10 x single leg glute bridge (drive up through the heel) Part C = Neural excitation Perform 2 rounds of the following: 5 x box jumps 5 x broad jumps + stick the landing Link for demo of exercises


Split Squat (pmg)

3 x 8


Split stance RDL (pmg)

3 x 8


Seated Calf Raise (pmg)

3 x 12


Single Leg Hamstring Sliders (pmg)

3 x 8


DB Lateral Lunge (pmg)

3 x 8

Day 6 Sprint Training


Running warm up


Introduction to sprint acceleration

5 x 1


5m Lateral into 21m straight sprint

6 x 1

Bulletproof Hamstrings