COMPETITION – UNILATERAL

Intention: This weeks focus is hip extension & confidence under the bar. Unilateral exercises help weight‑lifting athletes by correcting side‑to‑side imbalances, improving stability, and reducing injury risk.

Prep: mobility ankles, hips and shoulders – ankle & hip CARS, swimmers. SL glute, quad & upper back activation – shoulder big 3, balance SL squat & hinge. Running prep – pogo jumps, high knees, butt flicks. Practice full hip lock out/extension and correctly unracking/racking bar.

3 sets
A1) BB/DB reverse lunge x 6-8ea
A2) DB seated, back supported, over head press (neutral grip) x 8-10

** A1 – BB back rack position, if using DB, hold DB’s at sides. A2 – benches should be upright, but put the bench at an incline if the client has limited overhead range.

B) 2 x AMRAP 8 (rest 2 mins between AMRAP’s)
Competition – count your rounds on the first AMRAP 8, aim to match or beat those rounds in the second AMRAP 8.

– Toe touch sit ups x 10 
– Push-Ups x 8
– Jump Squats x 10
– 150m run (or 8 cals bike)

**Push ups – have push up station/inclines set up ready to go. Squat jumps – regress to fast body weight squats.