Practice Day – Unilateral

Intention: Practicing the Lunge pattern, find a weight that allows you to get your full range while using good technique to stabilise the hips and torso. For beginners this might not be loaded and may require assistance.

Prep: calf raises 20, bunny hops 20, patrick stepups, caterpillars, SL glute activation 20ea,
Shoulder CARs 5, Bike 1 min.

3-4 sets increasing load
A1) BB Static Lunge x 6-8 ea
A2) T Side plank rotations x 5 ea

B) Tabata clock 20:10 x 8 = 4 min

Push ups

DB Sit ups

Air Squats

Plank

Rest 2 mins

Repeat

C) 2 Teams of 4 – 20 sec sprints – Bike – 6 min AMRAP for Max cals
*each athlete rotates with their team mates, full sprint for 20 sec, on the same bike. Team with most cals wins.