COMPETITION – UNILATERAL

Intention: Working on our stability. Unilateral strength training helps build balanced strength, prevent injuries, improve core and joint stability, and train for real-world movement.
UB pull gives us back strength. Competition gives us the opportunity to test our limits and in turn makes us stronger.

Prep: Quad/adductor release, SL glute activation, hang active/passive, plank, deep squat noodle, Bike, ring rows. reverse lunges.
**for those that competed in lifting comp, keep the load light.

3 sets
A1) DB Curtsy Lunge x 8-10 ea (increasing load)
A2) Banded chin ups x 6-8

B) 2 teams of 4 – 40 sec work / 20 sec rest – 16 mins
1. Burpee plate jumps
2. Box get over (use hands)
3. Bike cals MAX
4. Rest

Competition – team with the most calories on the bike wins.

**Coaches try to put at least 1 strong biker on each team.
**Use a 25kg plate for the burpee plate jumps.
**Use hands, knees or feet to get on and off the box any way you can, must go over, cannot go around.