Lower Body

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A pistol squat is a variation of the squat. You should aim for 5-8 reps, for 3 sets. If you are stuggling to get your first pistol squat you can watch this video.  It is important that you do not do these lower body exercises before a training or match, or without having warmed up. This can result in injury or tears of the muscle.

 For this exercise, you only need yourself and a box like object. You then have to jump up on top of the box and down again. You should aim for 8-10 reps and make sure to focus on controlling the landing impact with your legs. You can watch this video if you are struggling with the box jump.  It is important that you do not do these lower body exercises before a training or match, or without having warmed up. This can result in injury or tears of the muscle.

The Romanian deadlift is a variation of the deadlift and it primarily targets your hamstring. Try to keep your back straight like in the diagram, otherwise you might get injured. Aim for 5-8 reps, using a moderate weight for 3 sets.  It is important that you do not do these lower body exercises before a training or match, or without having warmed up. This can result in injury or tears of the muscle.

Bulgarian split squats target your quadriceps , and are phenomenal at building strength if done correctly. Start with no weights, rest your foot upon a bench or object and lunge downwards. Begin without weights to get the form and then progress into using weights. 

In this exercise you should aim for 5-8 reps for 3 sets. It is important that you do not do these lower body exercises before a training or match, or without having warmed up. This can result in injury or tears of the muscle. You can watch this tutorial if you are having difficulties performing the movement.

Dumbbell lunges can be done with or without dumbbells, depending on your strength. The main focus is to control the movement. Aim for 5-8 reps for 3 sets, your last rep should be hard to do. It is important that you do not do these lower body exercises before a training or match, or without having warmed up. This can result in injury or tears of the muscle.  If it is not, pick a heavier weight and repeat after resting for 1-2 minutes. If you are struggling with your first dumbbell lunge then watch this video.

 The deadlift is one of the definitive lower body exercises. Start with an empty bar and add weight until you find the right weight for you.  It is important that you do not do these lower body exercises before a training or match, or without having warmed up. This can result in injury or tears of the muscle. You should be able to do 5-8 reps for 3 sets. Rest 1-2 minutes in between each set. You should keep your back straight throughout the movement, to remove risks of injury. If you are struggling with form watch this video.