UPPER BODY STREN GTH SESSION2

UPPER BODY STRENGTH SESSION 2

1. Age GroupSuitable for all players aged 9 and over

2. Session ObjectivesA. To begin to develop players Upper Body StrengthB. To develop players technique and posture

3. Equipment Required1 Kettlebell/1 Box/1 Suspension Trainer

UPPER BODY STRENGTH SESSION 2• Exercise 1 – Shoulder Press from Box

Sets = 3

Reps = 6 per arm

Work to Rest Ratio = 1 to 5

Resistance = 85% of 1RM Objective of Exercise

A. Build strength in shoulders, upper back and upper armB. Develop stability in hip and core area

UPPER BODY STRENGTH SESSION 2

• Exercise 2 – Suspended Tricep Press

Sets = 3

Reps = 6

Work to Rest Ratio = 1 to 5

Resistance =Bodyweight

Objective of ExerciseA. Build strength in Triceps and shouldersB. Develop stability in hip and core area

UPPER BODY STRENGTH SESSION 2

• Exercise 3 – Suspended Chest Press Single Leg

Sets = 3

Reps = 6

Work to Rest Ratio = 1 to 5

Resistance =Bodyweight

Objective of ExerciseA. Build strength in Chest and shouldersB. Develop stability in hip and core area

UPPER BODY STRENGTH SESSION 2

• Exercise 4 – Suspended T Deltoid Fly

Sets = 3

Reps = 6

Work to Rest Ratio = 1 to 5

Resistance =Bodyweight

Objective of ExerciseA. Build strength in Chest and shouldersB. Develop stability in hip and core area

UPPER BODY STRENGTH SESSION 2

• Exercise 5 – Suspended Back Row

Sets = 3

Reps = 6

Work to Rest Ratio = 1 to 5

Resistance =Bodyweight

Objective of ExerciseA. Build strength in Upper BackB. Develop stability in hip and core area

UPPER BODY STRENGTH SESSION 2

• Exercise 6 – Suspended Press Up

Sets = 3

Reps = 10

Work to Rest Ratio = 1 to 5

Resistance =Bodyweight

Objective of ExerciseA. Build strength in Chest, Upper Arms and BackB. Develop stability in hip and core area