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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