Competition Day – Unilateral

Intention: Unilateral focus in A series testing and challenging stability in an offset position. Beginners can do a static lunge as a regression. Give regression and progressions for side plank (see video). B series keep HR high without heavy loading.

Prep: Front rack stick stretch, ankle and hip mobility. Single leg activation, quads, glutes. Adduction, abduction. Jumping and running prep – use agility ladder drills.

A1) KB SA front rack reverse lunge (R) x 8-10
A2) Side plank (L) x 30s
A3) KB SA front rack reverse lunge (L) x 8-10
A4) Side plank (R) x 30s

B) Keep track of how many rounds you get through on first set, aim to match of beat how many rounds second time.

2 x AMRAP 8mins, with 2mins rest between

– 6 single leg V-Ups (6 e.s = 12 total) or hanging knee raises (6 total)
– 8 Push-Ups (have inclines set up ready to go)
– 10 Jump Squats (or fast body weight squats)
– 200m run (or 8 cals bike)