Orchard Park Rubies team

Rubies Today

Total Body

Recommended Training

Simple session

Pick 4 movements

Choose one hinge, one squat or step-up, one upper-body move, and one core or power move. Start with 2-3 sets of clean reps.

Game first

Leave some speed in the legs

Strength work should support soccer. If form breaks or legs feel heavy for practice, reduce load or volume.

01

Total-body power

Deadlifts

Done correctly, deadlifts activate almost every muscle group used for soccer power.

  • Brace your core before every rep.
  • Drive through the floor and keep the bar close.
  • Stop the set when your back position changes.
02

Legs + core

Goblet Squats

A dumbbell or kettlebell adds resistance while training quads, hamstrings, hips, and trunk control.

  • Hold the weight tight to your chest.
  • Sit between your heels with knees tracking over toes.
  • Stand tall without leaning back at the top.
03

Single-leg stability

Weighted Step-Ups

A box or stable bench makes this a strong option for lower-body strength and muscle stability.

  • Plant the full foot on the box.
  • Push through the top leg instead of jumping off the floor.
  • Control the step down to train deceleration.
04

Explosiveness

Kettlebell Swings

Swings train hamstrings, back, hips, and shoulders while developing fast hip power.

  • Hinge at the hips; do not squat the swing.
  • Snap the hips forward and let the bell float.
  • Keep your shoulders packed and spine long.
05

Upper-body strength

Dumbbell Floor Press

This bench-press variation builds chest and triceps strength without needing a workout bench.

  • Keep elbows about 45 degrees from your body.
  • Touch upper arms lightly to the floor.
  • Press evenly and avoid shrugging.
06

Core + upper body

Planks & Push-Ups

Bodyweight staples build core and upper-body strength, with plenty of room to progress.

  • Keep ribs down and glutes tight.
  • Use full push-up range before adding speed.
  • Progress with shoulder taps, tempo reps, or feet-elevated sets.
07

Full-body power

Medicine Ball Squat-Slams

Squat, extend, and slam the ball to train force through the whole body.

  • Reach tall before the slam.
  • Throw through the floor, then reset your feet.
  • Keep reps crisp instead of turning it into sloppy conditioning.
08

Lateral control

Dumbbell Lateral Lunges

These build leg mobility, flexibility, and joint stability while training the lower back and obliques.

  • Step wide and keep the trail leg straight.
  • Sit into the working hip with the chest lifted.
  • Push back to center under control.

Leg day

Dumbbell lower-body workout

Warm up

2 easy rounds

Bodyweight squats, alternating curtsy lunges, and alternating side lunges. Keep it smooth and raise your temperature before adding load.

Main set

2-3 rounds

Do 8-12 controlled reps per move. For single-leg exercises, count reps on each side. Rest 45-75 seconds when form needs it.

Cool down

3 minutes

Hip flexor stretch, figure 4 stretch, butterfly stretch, and downward dog with calf pedals. Breathe slowly and let the legs reset.

01

Dumbbell Romanian Deadlift

Hamstrings, glutes, back, and core.

  • Feet hip-width, dumbbells in front of hips.
  • Hinge back until the weights reach shin height.
  • Drive through heels and squeeze glutes to stand.
02

Alternating Dumbbell Side Lunge

Glutes, quads, hamstrings, abductors, and adductors.

  • Step wide and sit into the working hip.
  • Keep the opposite leg straight and strong.
  • Push back to center with control.
03

Dumbbell Front Squat

Glutes, quads, core, and hamstrings.

  • Hold dumbbells at shoulder height or use one goblet-style.
  • Keep chest up and knees tracking over toes.
  • Stand by pushing the floor away.
04

Bulgarian Split Squat

Glutes, quads, hamstrings, and core.

  • Rest the back foot on a low bench or box.
  • Keep hips square and chest lifted.
  • Use a regular split squat if balance is not ready yet.
05

Dumbbell Calf Raise

Calves and ankle stiffness for sprinting.

  • Stand tall with dumbbells by your sides.
  • Rise high onto the toes and pause briefly.
  • Lower slowly without bouncing.
06

Alternating Forward Lunge

Glutes, quads, hamstrings, and core.

  • Step forward with balance before lowering.
  • Aim for a strong 90-degree front knee position.
  • Push back to standing and alternate sides.
07

Alternating Dumbbell Step-Up

Glutes, quads, hamstrings, and core.

  • Choose a box height you can control.
  • Plant the whole foot on top.
  • Pause tall, then step down under control.

Progress by adding a small amount of weight only when the last reps are challenging but still clean. If technique breaks, lower the load.