PRACTICE – UNILATERAL

Intention: Strengthening both left and right side of the body for better balance and less chance of injury

Prep: release quads, adductors, SL glute activation, abdomninals, adductor activation,

3 sets
A1) DB Weighted box step ups x 8ea
A2) SL banded hamstring curls x 10ea
A3) Wall push dead bugs x 8ea

B) For Time

16 * 14 * 12 * 10 * 8

ALT SINGLE LEG SQUAT – use a plate, sticks or rings if unable to hold steady

* 200m Run / 10 cal bike

C) Finisher – Plank to Hollow – Tabata = 4 mins of 20s on /10s off