PRACTICE – UNILATERAL

Intention: Unilateral exercise to improve balance and stability and core engagement. Great for correcting muscle imbalances on left and right sides!

Prep: trigger ball release for the glute med and TFL, SL glute & quad activation, adduct / abduct. Banded rows, jumping prep.

3 sets – increasing load
A1) BB Reverse Lunge x 6 – 8 ea @31X0
A2) DB chest supported row x 10 – 12

B) Conditioning – 2 x Pyramid AMRAP 8 – 3 min rest

**First AMRAP is ascending in reps, second AMRAP is descending in reps.
Start at two reps of each exercise, add 2 reps each round for the full 8 mins. If you finish the first 8 min AMRAP on 20 reps, you’ll start the next AMRAP on 20 reps and decrease by two reps each round. Aim to get down to 2 reps by the time the 2nd AMRAP has finished.

– Plate Russian twist (L+R = 1 rep)
– Jump squat (fast squats to regress)
– Plate GTOH
– Burpee