1. LEG STRENGTH SESSION 3

2. 1.Age Group Suitable for all players aged 9 and over 2. Session Objectives A. Continue to develop players Leg Strength in key muscle groups B. To develop players technique and posture 3. Equipment Required 1 box

3. 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 Exercise A. Build Strength in Quadriceps, Hamstrings and Hip Flexors B. Develop Co-ordination and Balance

5. 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 Exercise A. Build Strength in Quadriceps, Hamstrings and Hip Flexors B. Develop good Posture and Balance

7. 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 Exercise A. Build Strength in Quadriceps, Hamstrings and Hip Flexors B. Develop good Posture and Balance

9. LEG STRENGTH SESSION 3 Exercise 4 – Nordic Curls Sets = 2 Reps = 6 Work to Rest Ratio = 1 to 5 Resistance = Bodyweight Objective of Exercise A. Build Strength in Hamstrings B. Engage Core muscles

11. 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 Exercise A. Build Strength in Quadriceps, Hamstrings and Hip Flexors B. Develop good Posture and Balance

13. 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 Exercise A. Build Strength in Quadriceps, Hamstrings and Hip Flexors B. Develop good Posture and Balance