Day 1

U14’s Strength Weeks 1-3 Day 1

Strength Weeks 1-3 – Day 1

Activity

Click on each activity to view a Video Explanation/ Example

Week 1

Week 2

Week 3

Assisted Mini Band Deep Squats

3 x 10

3 x 12

3 x 14

Incline Push Ups

3 x 8

3 x 10

3 x 12

Band Pull Throughs

3 x 10

3 x 12

3 x 14

3 x 8

3 x 10

3 x 12

Hamstring Iso Bridge 90 degrees

3 x 10 sec

3 x 15 sec

3 x 20 sec

Shoulder – Banded Reverse Throw

3 x 8

3 x 10

3 x 12

3 x 20

3 x 30

3 x 40

Bird Dogs – legs only

3 x 8

3 x 10

3 x 12