PRACTICE – UNILATERAL

Intention: A big lower body A series, FFESS to improve balance, range and stability – use plates or wooden steps. Overhead, core strength and endurance in B series.

Prep: Shoulder, knee & hip mobility, ankle and hip distractions, shoulder CARs. Single leg activation – SL sit to stand, banded glute work.

4 sets
A1) DB Front Foot Elevated split squat (FFESS) x 8-10 es 
A2) DB hip thrusts (heavy) x 10-12

B) 4 x 3min – 1 min rest

SA DB Push Press (R) x 10
SA Suitcase Carry (R) x 20m
SA DB Push Press (L) x 10
SA Suitcase Carry (L) x 20m
Plank hold for remaining time

C) Trigger ball recovery – shoulders, glutes, TFL, hamstrings.