PRACTICE – UNILATERAL – WK 3/4

Intention: single leg strength, control and stability. Improve balance and left/right imbalances.

Prep: see whiteboard + single leg sit to stand x 10ea and single leg hip thrust (or glute bridge) x 12ea

3 sets
A1) DB walking lunge x 8-10ea @2121
A2) KB glute focussed SL step downs rig assisted x 10-12ea – 
** A2 – keep step height under 16inch, focus on lengthening and contracting glute.
Rest 90s

B) 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (cap 12 mins)

– Alternating DB bench press
– Medball rainbow slams 

C) Plank rotations x 2-3
– side plank 30’s
– front plank 30’s
– side plank 30’s
rest 30’s
**beginners long arm planks on bench / box