COMPETITION – UNILATERAL

Intention: Unilateral exercises improve strength balance, enhance core stability, reduce injury risk, and translate to better functional and athletic performance.

Prep: Front rack stick stretch, ankle and hip mobility. Single leg activation, quads, glutes. Adduction, abduction. Use foot collective rollers for balance and putting pressure through the feet.

3 sets
A1) KB SA front rack alt reverse lunge (R) x 8-10
A2) Copenhagen plank or side plank (R) x 30s
A3) KB SA front rack alt reverse lunge (L) x 8-10
A4) Copenhagen plank or side plank (L) x 30s

B) 4 Rounds Zone 3-4 – 45secs work / 15secs rest

1. Bench hops 
2. Med ball sit ups
3. DB thruster
4. Any cardio machine