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Sean Hayes

@fla_hayes

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◾️VP of Strength & Performance 🏈 @ufl
◽️🏋️‍♂️🎱 8th Street Gym
◾️Prev NFL & WWE / NXT
💪 Workout Plans, YouTube, Website👇
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NXT Coach, Sean Hayes cuts a PERFECT Stone Cold Promo on @gottagetswann 🎤 🪨🧊🥶🖕Happy 3:16! @fla_hayes . . . #nxt #cfl #nfl #Austin #wwe #316 #Austin316 #STONECOLD #steveaustin #Cosplay #promo #orlando #bigeventny #impression #TheMachoverse #impersonation #strengthcoach #strengthandconditioningcoach #stonecoldsteveaustin taken in WWE Performance Center by @fla_hayes
98
2 years ago
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Here to get you better 🗣️ ㅤ A look inside with Sean Hayes, VP of Player Performance. by @fla_hayes
13
8 months ago
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MOJO VISITS THE 8TH STREET GYM💪🎱 Took @stayhyped through Day 1 of the 8th Street CNC Muscle Factory — breaking down the WHY behind everything we’re doing 🧠📝 🏥 Ankles & Hip Prep Work ⚙️ Contrast Training ⛓️ Chain-Loaded Strength Work 💥 Explosive Power 🏗️ Strength Capacity Circuits 💪 Athletic Hypertrophy 💦 “Gonna Make You Sweat” Finisher We also got into some great conversations about how our approach to training has changed since our college football days, why prep work matters more than ever, and how valuable it is for former athletes to still have someone to train WITH. This video is JAM PACKED with great training tips and elite training protocols and exercises as we break it all down for you‼️👀 Go behind the scenes on just a couple of Dumb Jocks gettin after it 💪🤣 Full Day 1 workout + breakdown is LIVE NOW on YouTube! 🎥 YouTube: @8thstreetgym Humble enough to prepare. Confident enough to perform. #8thStreetGym #CNCMuscleFactory #ContrastTraining #performancetraining #musclebuilding taken in 8th Street by @fla_hayes
11
a month ago
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ARM CARE PREP ROUTINE 5 exercises. 2 rounds. 1–2x per week. Whether you’re a throwing athlete looking to take care of your shoulder, or you just want to get everything moving and firing before a big upper-body pressing session, give this routine a try. The goal is simple: move better, activate the right areas, and get the shoulder complex ready to perform. Save it and run through all five exercises. 👇 2 ROUNDS 1️⃣ Band-Resisted T-Spine Rotation — 5–10/side 2️⃣ Shoulder CARs — 3–5/side 3️⃣ Banded Pec Circles + Handcuffs — 5 each 4️⃣ Band-Resisted TRX T-Raise — 10–15 5️⃣ Bear Crawl Shoulder Touches — 5/side Take care of your shoulders so you can keep training hard. 🦾 1️⃣ BAND-RESISTED T-SPINE ROTATION We’re starting by creating movement through the thoracic spine while challenging in a half kneeling position to help use control that rotation against resistance. Let the eyes and upper back lead the rotation while keeping the lower body controlled. 🎯 5–10 reps each side 2️⃣ SHOULDER CARs Take the shoulder through the largest controlled range of motion you can own. Move slowly. Reach long. Avoid compensating through the ribs or low back by glueing yourself to a rack or an incline bench. This isn’t about just making a big circle — it’s about controlling the shoulder throughout the entire range. 🎯 3–5 reps each side 3️⃣ BANDED PEC CIRCLES + HANDCUFFS Open up the front of the shoulder and pec while actively moving through different shoulder positions. Offset all the poor posture positions we find ourselves in throughout the day. Keep tension on the band and make every rep smooth and controlled rather than forcing range. 🎯 5 Pec Circles + 5 Handcuffs 👮‍♂️ 4️⃣ BAND-RESISTED TRX T-RAISE Now we turn that mobility into active shoulder and upper-back control. The TRX lets us work through the T-raise while the band adds another layer of resistance and forces us to maintain tension throughout the movement. Finish each rep in a strong “T” position without shrugging. This exercise provides us a great opportunity to sneak in more volume in our upper back which is critical for shoulder health. Try to hit AT LEAST Double ✌️the amount of back exercises taken in 8th Street by @fla_hayes
5
6 days ago
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THE HOLY GRAIL FOR AN ATHLETE IS POWER. ⚡️🏆 But power doesn’t always look the same. 👀 Sometimes you have TIME to produce FORCE. 💪 Sometimes you have to produce it RIGHT NOW. ⚡️💥 That’s why I love pairing these two movements. 🔥 The Viking Landmine Push Press lives more toward the FORCE end of the power spectrum. 🦍 The longer eccentric and heavier load give me more time to load, drive my feet into the ground, and produce a high-force explosive effort. 💥 The Quick-Twitch Band Punch attacks the SPEED end. ⚡️🥊 The bands accelerate me back into the eccentric, shortening the time I have to transition and forcing me to reverse that load and produce force FAST. 🚀 One builds the ability to produce a lot of force explosively. 💪💥 The other builds the ability to produce force in very little time. ⚡️⏱️ And sport demands BOTH. 🏈🏀⚾️ Especially early in the offseason, why choose one end of the spectrum when we can train both? 🤷‍♂️ FORCE 🤝 SPEED = POWER ⚡️💥 That’s why this explosive superset is GOATED. 🐐🔥 Watch the full workout breakdown video on the 8th St Gym Youtube 📺 link in bio ⛓️‍💥 If you’re looking to train like this and take your workouts to the next level, Join Club 8th Street💪🎱 link in bio 🔗 #8thStreetGym #ExplosivePower #AthleticPerformance #offseasontraining #performance taken in 8th Street by @fla_hayes
8
8 days ago
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Whether you’re a pro athlete, weekend warrior, or just a washed-up meathead trying to keep training… your low back needs some love. 😂 Low back issues are something almost everybody deals with at some point — whether you play sports, train hard, sit at a desk all day, or just want to keep moving and feeling good. At least once a week, I like to hit a dedicated LOW BACK PROTECTION CIRCUIT 🛡️ 5 exercises focused on building strength and control through the areas surrounding the lumbar spine — hips, glutes, trunk and posterior chain. The goal isn’t anything fancy. Build capacity. Stay consistent. Keep the body ready to train. 🔄 2 Rounds 📅 1–2x per week Add it to a warm-up, Get Right Day, or recovery session and stay consistent with it 💪👊 Your low back will thank you 🙏 8TH STREET GYM 🎱🌴 Train hard. Stay durable. SINGLE LEG FOOT ELEVATED “FIGURE 4” HIP THRUST 4️⃣ 5–10/side Feel the deep glute stretch at the bottom, then drive through the heel and squeeze the opposite glute 🔥 🍑 Build single-leg hip strength & stability! TALL-KNEELING MED BALL SPINE CARs 3–5 each direction Move slowly through a controlled range. Build spinal mobility & control 🚗 HANGING SINGLE LEG WEIGHTED KNEE TUCK 5–10/side Control the kettlebell without swinging. Strengthen the hip flexors, abs & trunk. MED BALL REVERSE HYPER 10–15 reps Drive with the glutes and posterior chain. Build strength around the hips & low back. BAND TENSION DEAD BUG 5–10 each way Keep the ribs down and maintain band tension. Build anti-extension core strength & trunk stability 😵 🐛 (Use a @sanddunestepper for bonus effect 👣 💪) SAVE THIS CIRCUIT ↗ taken in 8th Street by @fla_hayes
7
16 days ago
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MAX VELOCITY ⚡️💨 To fully develop speed, you have to complement your acceleration training with max velocity work. Here are some great drills to help develop top-end speed: ⚡️ Dribble Series — rhythm, posture & stiffness ⚡️ Bounds & Jumps — Power Skips for Height, Zig Zag Bounds & Consecutive MB Hurdle Jumps ⚡️ Flying 10s — build into top-end speed and LET IT RIP ⚡️ Extended Build-Ups & Holds — reach speed and learn to maintain it The goal isn’t conditioning. Quality reps. Full recovery. Move FAST. Sprint fast. Lift heavy. Stay explosive. To watch the full training video, head over to the 8th Street Gym Youtube Channel 📺 (link in bio 🔗) 8TH STREET GYM 🌴💪🎱 Cocoa Beach, FL #8thStreetGym #MaxVelocity #SpeedTraining #SprintTraining #AthleteDevelopment StrengthAndConditioning taken in 8th Street by @fla_hayes
1
17 days ago
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🏈 SUNDAY GET RIGHT — HOGAN & JAXON Both boys played football games yesterday and woke up feeling it this morning… so today wasn’t about crushing another workout. It was about getting the body right. 🔋 These are the same types of “Flush Out” Days we use in the UFL after games — get some blood flowing, move through good ranges of motion, and kickstart the recovery process so we’re heading into the new week feeling RIGHT. GET RIGHT CIRCUIT | 2 Rounds • Elevated Spiderman • Frog Wedge Glute Bridge • TRX Pec Airplanes • Band-Resisted Wing Flaps Then we hit @zerowheel.fit Ab Rollouts on Assistance Mode (Bounce Back) — a great option for young athletes because the assistance allows them to learn the movement and execute quality reps with control. Finished with 3 rounds of the @kmnceflybell Flybell “Flush Out” Complex 🔄 5 reps each | You Go, I Go High Pull → Squat → OH Press → RDL → Row Nothing crazy. Just quality movement, blood flow and recovery. Played Saturday. Get Right Sunday. Ready for Monday. 💪 Hayes Family workout at 8th Street Gym 🌴🏋️ #8thStreetGym #GetRight #SundayTraining #YouthAthlete #footballtraining taken in 8th Street by @fla_hayes
3
20 days ago
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Sean Hayes, VP of Strength & Performance for the UFL, shares why intentional movement matters when training elite athletes — and why the goal shouldn’t be doing more just for the sake of doing more. In his latest article for ZeroWheel, Sean explores how the right work can deliver the stimulus athletes need while helping them make the most of every session. Read “The Extra Work Should Be The Right Work” at the link in our bio. by @fla_hayes
2
22 days ago
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THE MULTIPLIER DROP SET for MAXIMUM GAINS 📈💪✖️💪 Week 1: 6 ➡️ 12 The Multiplier isn’t just about accumulating more reps — it’s about what we’re doing with those reps. 🏋️ 6 heavy reps — 4-sec eccentric ⬇️ Drop the load 30% 🔥 12 reps — 2-sec eccentric ⏱️ 15–30 sec between Those first 6 heavy reps tell the nervous system: “I need the big, high-threshold motor units for this.” ⚡️ We recruit those bigger, more powerful fibers with the heavy load — then before we fully recover, we strip the weight and attack them with volume. That’s what makes 185 × 12 after 275 × 6 different than simply doing 185 × 12 fresh. Recruit them heavy. 🧠⚡️ Finish them with volume. 💪 MULTIPLY THE GAINS. 📈 THE MULTIPLIER Week 1️⃣: 6 → 12 × 2 rounds Week 2️⃣: 4 → 8 × 3 rounds Week 3️⃣: 2 → 4 × 4 rounds As the reps come down, the load goes up — and we add another round ✌️ If you’re ready to take your training to the next level…Click the Link 🔗 in the Bio and Join The Club 🎱💪 #TheMultiplier #8thStreetGym #MuscleBuilding #StrengthTraining #Hypertrophy taken in 8th Street by @fla_hayes
0
24 days ago
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Day 1 of our new @ufl UFL Off-Season Training Plan is now LIVE for all of our players. 🏈📝 Day 2 is our first running day with an ACCELERATION focus. 💨 Everything from the dynamic warm-up, quick feet drills, prep work & acceleration mechanics, bounds and jumps with an emphasis on horizontal force production, ground-based sprints, acceleration-focused starts, and med ball multi-directional agility. Nothing fancy needed. Just some space to run, a couple cones and a med ball. Just Work 🪏😤 Decided to hit this one during sunrise today🌞 No speakers needed — just the ocean waves 🌊 and got to watch some dolphins 🐬 fishing (check the last slide) Real Florida Boy. 🌴🍊 UFL OFF SEASON | PHASE 1 | DAY 2 ACCELERATION FULL DYNAMIC WARM-UP Prepare the body to move. QUICK FEET — LINE DRILLS 6 Drills × 2 Each ~5 Yards Quick contacts. Rhythm. Coordination. LATERAL LOCOMOTION | GROIN PREP Med Ball Shuffle — 2 × 10 Yards (75%) Prep the hips & groin for lateral movement. ACCELERATION PREP | WALL SERIES ½-Kneeling Hip Projections — 3–5/side Marches — 3–5/side Single Switches — 3–5/side Double Switches — 3–5/side Triple Switches — 3–5/side ISO Lean & Push — 5-sec hold each way ANGLES • POSITION • PUSH BOUNDS & JUMPS | HORIZONTAL FORCE Power Skips for Distance (Med Ball) — 2 × 10 yds ½-Kneeling Skater Bounds — 3–5/side Med Ball Broad Jumps: Singles × 4 | Doubles × 3 | Triples × 2 PROJECT • PUSH • EXPLODE ACCELERATION | SPRINT WORK Ground-Based Starts — 5 yds Ground Start × 2 Push-Up Start × 2 Explosive Push-Up Start × 2 3-in-5 Start × 1 5-in-10 Start × 1 PUSH • PROJECT • ACCELERATE MED BALL | MULTI-DIRECTIONAL AGILITY 5–10–5 Shuffle → Shuffle → Sprint × 2 Backpedal → Backpedal → Sprint × 2 CHANGE DIRECTION • REACCELERATE • FINISH SESSION COMPLETE 💪✅ Sunrise 🌅 ☀️ Ocean waves 🌊 🔊 Dolphins fishing 🐬 🎣 REAL FLORIDA BOY. 🌴🍊 taken in Cocoa Beach, Florida by @fla_hayes
4
25 days ago
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DAY 1 — THE MULTIPLIER 🎱💪 Kicked off “The Multiplier” today from Club 8th Street — the same training system our UFL players are starting as they head into their offseason work. It’s time to set the foundation, lock in and get to work.🪏😤 EXPLOSIVE PRIMER 🧨 Myotatic Squat Thrust — 2×6 Band-Resisted Rapid Jumps — 2×5 sec Step-Down TKE — 2×6/side THE MULTIPLIER DROP SET (2 Sets) Heel-Elevated Back Squat 6 reps @ 4-sec eccentric → Drop 30% → 12 reps @ 2-sec eccentric MUSCLE-BUILDING PROTOCOLS 1A.) 1½-Rep Pull-Up 2 x 6 1B.) 2-Up / 1-Down Calf Raise 2 x 6ea 2A.) 1½-Rep Hamstring Curl 2 x 8 2B.) 1-Arm Lean-Away DB OH Press 2 x 8ea Day 1. Week 1. Multiply the stimulus. Multiply the Gains 💪✖️💪. “The Critics Don’t Know About Me Cuz I Won’t Let Them In” 🤫🤫 If you’re tryin to lock in 🔐… Join The Club (Link in the Bio ⛓️‍💥) #8thStreetGym #StrengthAndConditioning #OffseasonTraining #FootballTraining #musclebuilding taken in 8th Street by @fla_hayes
0
a month ago
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