PRACTICE – UNILATERAL

Intention: Unilateral exercises improve strength balance, enhance core stability, reduce injury risk, and translate to better functional and athletic performance.

Prep: Cardio, SL glute activation, abdominal activation, shoulder activation, side planks, ankle knee and calf prep for running eg. foot bouncing

3 sets
A1) SL RDL x 8-10ea
A2) Bridge Marches x 20

B) In Partners – alternate between the 2 exercises

4 rounds – 40s work / 20s rest
– 1/2 kneeling cable row with rotation – alt arm each round  
– Plank up/ downs  (or shoulder taps)

1 min rest

4 rounds – 40s work / 20s rest
– SA KB OH or FR standing march 
– Alt split stance SL plate hops 

C) AMRAP 8 – Partner running – 200m – I Go You Go
P1 runs to doggy daycare while P2 rests, swap and repeat for 8 mins
for slower runners, decrease the distance, if not running at all, Bike sprints for 20-30s