Unified Fitness Systems

If you're an athlete, hamstring training shouldn't just consist of lying on a leg curl machine.

Swiss ball leg curls are one of my favourite exercises because they train the hamstrings while also requiring a strong bridge position throughout the movement.

This makes them a great option for improving hamstring strength in a way that's more transferable to running, sprinting and change of direction sports.

Here's a simple progression we use with our clients and athletes:

➡️ 2-Leg ISO Hold
➡️ 2-Leg Leg Curl
➡️ 2 In, 1 Out
➡️ 1-Leg ISO Hold
➡️ 1-Leg Leg Curl
➡️ Seated Tantrums

Don't rush through the progressions. Own each variation before moving onto the next.

Remember, the goal isn't just to make the exercise harder, it's to progressively build stronger, more resilient hamstrings that can handle the demands of your sport.

Which variation do you find the most challenging?
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A couple of young guns from Keilor FC continue to put in the work and reap the rewards! 💪🏽

Congratulations to Xavier for being selected to represent the Under 15s Interleague team, and to Jake for earning a spot in the Under 13 EDFL Development Series Tournament.

Both boys have consistently worked hard on their training, and it's great to see that effort recognised. Keep up the fantastic work, lads.
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Whether you want to finish your workout with a bang or mix and match a few for a full conditioning session, here are some cardio finishers you can plug straight into your training.

Short. Sharp. Effective.

Save this post and give a few a crack 👉
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🚨 We’re Hiring! 🚨
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APPLY HERE--> https://www.seek.com.au/job/83991180?ref=cm-ui
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Are you a passionate coach ready to take your career to the next level?
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Join the team at Unified Fitness Systems and work with a mix of athletes and general population clients in a supportive, high-performance environment.
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Click the link to learn more and apply today!
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APPLY HERE--> https://www.seek.com.au/job/83991180?ref=cm-ui

Struggling with energy during training? Not fuelling properly could be holding you back!
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What you eat throughout the day plays a huge role in how you perform and recover. If you're training in the evening, you need to time your meals right to avoid feeling sluggish and maximize energy levels.
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Swipe through to see a full day of eating designed to keep you fuelled, strong, and ready to crush your session! 💪
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Make sure you're locking in your nutrition this season!

🎄 Cheers to an amazing day at the UFS Xmas Party 2024!

It was great to celebrate a year of hard work, progress, and community with such an incredible group.

Thank you for making this year unforgettable.

Here’s to crushing more goals together in 2025! 💪