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LEG STRENGTH SESSION 3
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LEG STRENGTH SESSION 3
1. Age GroupSuitable for all players aged 9 and over
2. Session ObjectivesA. Continue to develop players Leg Strength in key muscle
groupsB. To develop players technique and posture
3. Equipment Required1 box
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LEG STRENGTH SESSION 3• Exercise 1 – Lunge with 2 Kettlebells
Sets = 3 per Leg
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = 85% of 1RM
Objective of ExerciseA. Build Strength in Quadriceps, Hamstrings and Hip FlexorsB. Develop Co-ordination and Balance
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LEG STRENGTH SESSION 3• Exercise 2 – Bulgarian Squat with 2 Kettlebells
Sets = 3 Per Leg
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = 85% of 1RM
Objective of ExerciseA. Build Strength in Quadriceps, Hamstrings and Hip FlexorsB. Develop good Posture and Balance
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LEG STRENGTH SESSION 3• Exercise 3 – Suspended Side Step Lunge
Sets = 3 Per Leg
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = Bodyweight
Objective of ExerciseA. Build Strength in Quadriceps, Hamstrings and Hip FlexorsB. Develop good Posture and Balance
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LEG STRENGTH SESSION 3• Exercise 4 – Nordic Curls
Sets = 2
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = Bodyweight
Objective of ExerciseA. Build Strength in HamstringsB. Engage Core muscles
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LEG STRENGTH SESSION 3• Exercise 5 – Suspended Front Lunge
Sets = 3 Per Leg
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = Bodyweight
Objective of ExerciseA. Build Strength in Quadriceps, Hamstrings and Hip FlexorsB. Develop good Posture and Balance
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LEG STRENGTH SESSION 3• Exercise 6 – Suspended Balance to Cross Lunge
Sets = 3 Per Leg
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = Bodyweight
Objective of ExerciseA. Build Strength in Quadriceps, Hamstrings and Hip FlexorsB. Develop good Posture and Balance
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