Focus Performance
Focus Strength & Conditioning
The Focus Performance program is designed to help you improve your athleticism and reduce injury risk so you can maximise performance in your chosen sport.
A1
Floor Slides
1 x 10
A2
World's Greatest Stretch
1 x 8
A3
90/90 Hip Switch
1 x 8
A4
Elevated Ankle Rock
1 x 10
B
Box Squat
3 x 5
C1
Romanian Deadlift
3 x 6
C2
Single Leg Pallof Press
3 x 10
D1
Chin-Up
3 x MAX
D2
DB Lateral Raise
3 x 10
E1
Wall iso Calf Raise
3 x 5
E2
Wall Tibialis Raise
3 x 15
E3
Plank
3 x 45
A1
Forearm Wall Slide w/ Retraction
1 x 8
A2
Spiderman Lunge
1 x 8
A3
90/90 Hip Switch
1 x 8
A4
Elevated Ankle Rock
1 x 10
B
Barbell Hip Thrust
3 x 5
C1
DB Step-Up
3 x 6
C2
Box Jump
3 x 5
D1
Bench Press
3 x 5
D2
Inverted Row
3 x MAX
E1
Seated iso calf raise
3 x 20
E2
ISO push up hold
3 x 20
E3
McGill Sit-up
3 x 10
RUAIRI GRIMES
Ruairi is a Strength & Conditioning specialist with a proven track record in improving athletes in GAA, golf, motorsports, soccer and more.
When you join a team you’re getting more than programming, you’re joining an online community.
Focus Performance
Focus Performance
Focus Performance
