Practice Day – Unilateral

Intention: Practice day to work on Strength in our stability. Unilateral strength training helps build balanced strength, prevent injuries, improve core and joint stability, and train for real-world movement.

Prep: Dead bugs, Worlds greatest stretch, SL glute activation, ankle circles, calf raises, 2 foot hops.

3 Sets increasing
A1) BB/ DB Static Lunge x 6-8 ea
A2) Broad jumps x 10

B) EMOM 16

1. 15 DB Push press (7-10kg)
2. 16 Alt Goblet Reverse lunges (use one DB)
3. MAX Burpees
4. Rest

C) Plank rotations finisher – 3 full rotation rounds of 20/10 = 4.5 min
Left side, Front plank, Right side = 1 round
Advanced athletes can ignore the 10sec rest and keep up until the next position.