PRACTICE – 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.

Prep: Pec, Let and Trap release e.g. Hang, Quad release e.g. foam roller, SL Glute activation, zip up midline and brace with breath awareness for the movement, adductor activation e.g. band.

3 Sets -increasing load

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) EMOM 16
Alternating DB snatches (clean and press)
Alternating step out goblet squats
Mountain climbers
Rest

C) couch stretch, pigeon stretch, thread the needle, child pose.