LEG STRENGTH SESSION 3

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

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

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

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

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

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

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