PRACTICE – UNILATERAL

Intention: Unilateral exercise to improve balance, stability and core engagement and is important for improving imbalances on left and right sides!

Prep: trigger ball release for the pecs, glute med and TFL. SL glute & quad activation, adduct / abduct. Clean prep/practice.

** Start light on forward lunges as we haven’t done a lot of them lately. If a client has a knee injury or is getting knee pain in forward lunges, swap to a reverse lunge.

3 sets
A1) DB/BB forward lunge x 6 – 8ea @31X1
A2) DB bench press x 10-12

B) Conditioning – 2 x AMRAP 8 (2 min rest)

– 10 double DB deadlift
– 10 double DB hang cleans 
– 10 DB push press
– 10 Devils Press

C) Finisher – Bicep blast 2-3 rounds
– 30s bicep curls (bottom half – arms extended, curl to 90 degrees and return to extended)
– 30s bicep curls (top half – start with elbows bent to 90 degrees and curl up)
– 30s full bicep curls
– rest 30s