COMPETITION – 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 8 ea @31X0
A2) Ring rows x 10 – 12

B) EMOM 16
1. Box jumps or DB step ups x 12 (RX 20inch)

2. Alternating step out goblet squats x 20 squats

3. Any cardio machine x 10cals

4. Rest

C) Core Finisher – Shoulder taps 2 x 12 – 30sec rest then repeat.

**Slow and controlled movement, See how slow you can go!
High plank. Feet wider than a normal. Keep core switched on and hips locked and steady.