Rob McDonagh Coaching

18/02/2023

Squat PB

29/08/2022

29/08/2022

17/03/2021

15/03/2021

13/03/2021

How fast can you complete 50 reps?
Strict of course, feet in front not behind to engage the core.
Post your times below

18/02/2021

Train smarter not longer with this burn out back Strengthening system.
Start with the hardest exercise you can do 3 or more reps of
Then
-either do max reps of every other exercises after that

or

Perform as many sets of that exercise with 20 sec or less rest inbetween sets until you can do no more than 3 reps.
Then move on to the next hardest exercise and repeat in this format

ie
pull ups x 5 reps, 20 sec/5 deep breaths
pulls ups x 3 reps, 20 sec/5 deep breaths
pull ups x 2 reps, 20 sec rest/5 deep breaths
THEN
chin ups x 4 reps, 20 sec rest/5 deep breaths
chin ups x 2 reps, 20 sec rest
THEN
suspension trainer Rows
ETC ETC

16/02/2021

14/02/2021

5 stair runs inbetween each 5 reps of each exercise and repeating each circuits many times as you can, going all out for 20 minutes

so 5 stairs runs in between the following
push ups
pull ups or back extensions with row
squat jumps
shuffle lunges
burpees

dont have stairs then swap it for jump jacks kb swings burpees or any other cardio vascular exercises

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