Operation Transformation 2024

Darragh's Exercise Plan - Day 7

Resistance Week 1

Resistance Week 1

Tip of Week

Find your Range of Movement based on your own fitness and choose from the Beginner/ Moderate/ Advanced movements of the resistance exercises to start.

Don’t forget to warm up and cool down and log how you are doing in your exercise diary.

The Six Resistance Exercises are

Lower body – Squats and Lunges
Upper Body– Press up/ Tricep Dip
Core – Plank/ Holding sit up

Beginner/ Moderate/ Advanced

This week it is
1 Set of each exercise x 20 Reps

How-to Videos

Resistance Exercise Tip of the Week 1

Holding Sit Up Beginner/ Moderate/ Advanced

Plank Beginner Moderate Advanced

Lunges Beginner Moderate Advanced

Push up Beginner Moderate Advanced

Squats Beginner Moderate Advanced

Tricep Dips Beginner Moderate Advanced

About Darragh

37 year old Darragh hails from Co Limerick, he is engaged to Yvonne, they have two children Rian (8) & Roisin (3). Rugby is a big part of Darragh’s life having played from a young age. He now coaches underage and adult teams with St Mary’s. As a teenager Darragh overcame a rare form of non-Hodgkin’s lymphoma, called Burkitts, he was 16 at the time and had to have a tumor removed from his bowel and undergo intense chemotherapy. Two years ago Darragh was in hospital with an abnormal heart rhythm, he was then diagnosed with atrial Fibrillation. Darragh would like to get a better work life balance, working long days and leading a mostly sedentary life. It is time for him to make time for himself and his family

Darragh Fitzgerald

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