Social distancing in the Phoenix Park

The park have installed a number of these temporary markings on the footpaths.

Please ensure to practice social distancing of at least 2m and respect your fellow park users.

IMPORTANT : Social Distancing

Could all our athletes please note how important it is to keep at least 2m apart from other people if you are out running.

Please KEEP YOUR DISTANCE – this is a serious matter.

Stay in family groups where possible.

Could parents please stress this to their teenagers.

It’s important to get exercise but more important to keep well and help to keep everyone else well. This next week or two will determine how long the restrictions will have to last. We all have to do our little bit to help. This also applies to life in general.

Stay away from people outside of your isolation group.

The intensive care doctor who was on the TV from Cork on Thursday night was very strong on this. These are unprecedented times and it’s very hard on everyone but will be much harder if you or someone in your family gets sick.

Keep safe everyone. We will get through this.

At Home Circuit Exercises

As list of circuit exercises and demonstrations of how to do them below!

If you are indoors or in your garden, work up to a solid (no stopping!) 3 sets of the below with a minute between sets :

  • 20 reps (or 30 seconds) of a leg exercise
  • 15 reps (or 30 seconds) of an arm exercise
  • 20 reps (or 30 seconds) of a core exercise

Start with 30 seconds each if you are a beginner to circuits and when you can continuously do the exercise for 30 seconds without stopping, move on to working towards reps.

As you improve and find yourself not having to take breaks in an exercise, increase the reps +5 and work up to increasing the sets to 6.

Remember to vary your exercises each time you do the circuit i.e don’t do the same ones over and over again because then it becomes too easy ๐Ÿ˜‰

We are expecting everyone to be flawless at all exercises by the time formal training resumes! ๐Ÿ˜œ

ExerciseFocusDemo
Stagger push upArmshttps://www.youtube.com/watch?v=ZlNePPTyYbI
Normal push upArmshttps://www.youtube.com/watch?v=IODxDxX7oi4
Wide push upArmshttps://www.youtube.com/watch?v=rr6eFNNDQdU
Narrow pushupArmshttps://www.youtube.com/watch?v=IcWPQo1i0k4
Spider man push upArmshttps://www.youtube.com/watch?v=yv4u72wfvjk
Butterfly push upArmshttps://www.youtube.com/watch?v=HO_E8D-4MR8
Diamond push upArmshttps://www.youtube.com/watch?v=J0DnG1_S92I
Walk out push upArmshttps://www.youtube.com/watch?v=s2q3kQDq210
Med ball push upArmshttps://www.youtube.com/watch?v=Ab6DCYp09Bg
1 arm push upArmshttps://www.youtube.com/watch?v=cs7ehN8Q45g
Clap push upArmshttps://www.youtube.com/watch?v=EYwWCgM198U
Normal sit upCorehttps://www.youtube.com/watch?v=jDwoBqPH0jk
Normal crunchCorehttps://www.youtube.com/watch?v=Xyd_fa5zoEU
Table top crunchCorehttps://www.youtube.com/watch?v=plAwpjThrtg
Table top leg dropsCorehttps://www.youtube.com/watch?v=3JouYtXr8is
Bicycle crunch (chinnies)Corehttps://www.youtube.com/watch?v=kUY4WA71e0Q
Heel tapsCorehttps://www.youtube.com/watch?v=vEVcuK3mBjA
Slow chinniesCorehttps://www.youtube.com/watch?v=SHzCqXCDREA
Russian TwistCorehttps://www.youtube.com/watch?v=wkD8rjkodUI
Russian twist weightedCorehttps://www.youtube.com/watch?v=pDTHSnoGoEc
PlankCorehttps://www.youtube.com/watch?v=pSHjTRCQxIw
Side PlankCorehttps://www.youtube.com/watch?v=NXr4Fw8q60o
Side Plank RaisesCorehttps://www.youtube.com/watch?v=K6DEJE_oSTA
Side Plank RainbowCorehttps://www.youtube.com/watch?v=Qo0j8L8sXJk
Shoulder tapsCorehttps://www.youtube.com/watch?v=wcKyqAMqueQ
Hollow holdCorehttps://www.youtube.com/watch?v=n-H5EpKcP60
Flutter KicksCorehttps://www.youtube.com/watch?v=ANVdMDaYRts
Scissor KicksCorehttps://www.youtube.com/watch?v=WoNCIBVLbgY
Single Leg DropCorehttps://www.youtube.com/watch?v=IwzqjMdZviA
Double Leg DropCorehttps://www.youtube.com/watch?v=vO_kTH4nW7Y
Vertical reachCorehttps://www.youtube.com/watch?v=lj0UedPrueU
Med ball table top crunchCorehttps://www.youtube.com/watch?v=l429TsetYIo
Reverse crunchCorehttps://www.youtube.com/watch?v=zY6XsuBXoqg
Floating side plankCorehttps://www.youtube.com/watch?v=f9O4GfykGOQ
Single leg med ball against wallCorehttps://www.youtube.com/watch?v=c-91N2v1G7c
Plank up/downCorehttps://www.youtube.com/watch?v=L4oFJRDAU4Q
Back arch Corehttps://www.youtube.com/watch?v=Ikq3OCFoP7c
Jack knife sit upsCorehttps://www.youtube.com/watch?v=I0EJnQlJqMU
Iso single leg holdCorehttps://www.youtube.com/watch?v=nMN2u58mMY0
Single leg side plankCorehttps://www.youtube.com/watch?v=lFzJQXiljF4
Jump squatLegshttps://www.youtube.com/watch?v=U4s4mEQ5VqU
Crab jumpLegshttps://www.youtube.com/watch?v=mRzSLDqP1s8
Front lunge ( in place)Legshttps://www.youtube.com/watch?v=Z2n58m2i4jg
Side lungeLegshttps://www.youtube.com/watch?v=FUX6Pz8vV0s
Split lungeLegshttps://www.youtube.com/watch?v=G93T5c40S4w
Single leg squatLegshttps://www.youtube.com/watch?v=x45gUbSnhsg
Step upsLegshttps://www.youtube.com/watch?v=nAl0t57yPD4
Weighted step upsLegshttps://www.youtube.com/watch?v=S24Do-rZncI
Glute BridgeLegshttps://www.youtube.com/watch?v=8bbE64NuDTU
Single leg glute bridgeLegshttps://www.youtube.com/watch?v=yFNjwkUNIao
Monster walksLegshttps://www.youtube.com/watch?v=vBlewlZoH4g
Single leg RDLLegshttps://www.youtube.com/watch?v=ViVhUZGk6i4
Med ball for heightLegshttps://www.youtube.com/watch?v=EMj8huMtobo
Walking lungeLegshttps://www.youtube.com/watch?v=vni4lElTvsY
Weighed walking lunges Legshttps://www.youtube.com/watch?v=vni4lElTvsY
Elevated single leg glute bridgeLegshttps://www.youtube.com/watch?v=juyqMVIzDkQ
BurpeeLegshttps://www.youtube.com/watch?v=JZQA08SlJnM
Mountain climberLegshttps://www.youtube.com/watch?v=nmwgirgXLYM
High knee holdLegshttps://www.youtube.com/watch?v=e43SB_pHeuQ

Tweet from Sam Okane (@Sam0kane)

Sam Okane (@Sam0kane) tweeted at 4:48 PM on Fri, Mar 13, 2020:
Inspired by @ALTIS I thought id share the rudimentary hops series we use to prepare @Mansonn15 for more intense Plyometrics closer to the season whenever and wherever that may be ๐Ÿฆ ๐Ÿ˜…(series: forward easy hops, backwards, inside lateral, outside, alternating, Z bounds) https://t.co/e6n05teIgi
(https://twitter.com/Sam0kane/status/1238507173770153984?s=03)

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