MENTAL TOUGHNESS – UNILATERAL

Intention: Unilateral work for improved core/back activation, help to correct imbalances and improve posture and stability. Its a mental toughness day – focus on nasal breathing to stay consistent through the B series.

Prep: Bike / Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, Deadbugs 5ea

Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest 
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps– 30sec/20sec rest  
Repeat

3 sets
A1) BB/DB static lunge x 6-8ea @3110
A2) Glute focused step down x 8-10ea 
** step down box shouldn’t be too high (16inch max). Use rig or wall for balance.

B) 2 x AMRAP 8
** Increase the second exercise by 2 reps each round, the first exercise is always 10 reps.
** get the athletes to set up a push up incline/box/bands that they can stick with for the whole 8 mins.

1. AMRAP 8
– Wall balls x 10
– Push up x 2 (increase by 2 each round)

Rest 2 mins

2. AMRAP 8
– KB squat cleans x 10 – 
– DB overhead sit ups x 2 (increase by 2 each round)