PRACTICE – UNILATERAL

Intention: unilateral work to eliminate inconsistencies from right to left sides of the body, and help us with our balance.

Prep: mobility for single legs, shoulders and including ankles. SL glute activation. Foot collective balancing, pink block foot arch activation.

4 sets
A1) DB walking lunge x 8-10ea (heavy)
A2) DB glute focussed SL step downs rig assisted x 10-12ea (med/light)
** A2 – keep step down height under 16inch, focus on lengthening and contracting glute.

B) Zone 3-4 – 45sec/15sec – stay on each station for 3 rounds before moving to the next. 60s rest between stations. (approx 20 min)

1. Ski-erg
2. Deadball slams
3. Sled push
4. DB push press
5. Bike
** both sleds can be used next to each other. If the weather is OK, take the tank outside.