PRACTICE – UNILATERAL – WK 1/4

Intention: introducing power and agility in the A series and accumulation with a tempo focus in the B series to prime our bodies for the next heavy lifting phase.

Prep: see white board + kneeling step ups x 5 ea 

specific warm up – hard heel drops 10, tall to short landing 5 (force absorption), altitude landing 5 (force absorption)

A) EMOM 9 (approx 40-45s on / 15-20s off)
** 2-3 athletes per station, on agility ladder wait until first athlete is half way down before the next athlete starts

1- Broad jump (think powerful / explosive)
2- Alt Skater to SL hop onto plate (think controlled stability through hip)
3- Agility ladder play – in in out out –  or icky shuffle 

B) 3 x supersets – prioritise the tempo 31X1 (15 min)
** encourage athletes to find and use their glutes in both exercises

1- DB Static Lunges x 6-8 ea @31X1
2- SL hip thrust hold x 30s ea  (regression – SL glute bridge hold, progression – hold a weight plate over the chest)
rest 60-90

C) AMRAP 10
**use a single DB behind neck for step ups

– DB renegade rows x 10 

– Alt DB step ups x 10 

– 100m run (end of black fence around our property)