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. Overhead mobility – swimmers, shoulder big 3. Glute, hammy & SL quad activation – Banded glute drills, single leg sit to stand, hammy walkouts. Adduct / abduct. Walking lunge practice.

3 sets
A1) DB/KB single arm, front rack walking lunge x 20 (10 ea side)
A2) Hammy curls x 10-12 (can do swiss ball/DB/sliders/row machine)

B) ‘Share the load’ – partner workout. Share the reps/meters as you like!

1) 100 x squat jumps (or fast squats)
2) 1,500m rower (sharing example 250m x 3 each)
3) 200 x medball sit ups
4) 1,500 ski (sharing example 250m x 3 each)
5) 200 x Plate GTOH

** cap at 20 mins
** have partners start on different stations