PRACTCE – UNILATERAL

Intention: Functional single arm/leg work to improve core/back activation, helps correct strength imbalances and improves posture and stability.

Prep: upper back, knee, hip and ankle mobility – rockbacks w/t-spine rotations, front foot elevated split squat. Single leg and core activation – single leg sit to stand, glute bridges. Running and jumping prep – pogo’s, high knees – practice broad jump and jumping up from seated position.

3 sets
A1) KB SA FR reverse lunge x 8-10ea
A2) KB offset carry x 100 meters (swap KB halfway) – 
**offset carry – if athlete has limited overhead range, regress to a front rack carry or suitcase carry.

B) 2 x AMRAP 8

1. AMRAP 8
5 x Seated box jumps
10 x Incline push ups
150m run (bike 8 cals)
** seated box jumps can be done as low as the 15cm box or no box at all if the athlete is anxious.

Rest 2 mins

2. AMRAP 8
5 x burpee broad jump
10 x goblet squat
150m run (bike 8 cals)