PRACTICE – UNILATERAL

Intention: Unilateral exercises help weight‑lifting athletes by correcting side‑to‑side imbalances, improving stability, and reducing injury risk—all of which support stronger, safer lifting. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: release adductors, traps, quads, activation for shoulders, hip abduction and adduction, SL glutes, SA Lats, obliques, practice 360 brace / pelvic floor with breath eg. breathing out on effort.

3 Sets
A1) Assisted Ipsilateral loaded SL RDL x 10ea
A2) SA KB deadstop row x 10ea

B) EMOM 12 (moderate DB load)
**Coach a solid hip extension in the push press, and a good brace in the static split squat, use 2 DB in the split squat held down by sides.

1. SA DB push press (R) x 8-12
2. DB Split squat (R) x 8-12
3. SA DB push press (L) x 8-12
4. DB Static Split squat (L) x 8-12

**Repeat for 3 rounds total, work for approx 30-45 sec with 15-30 sec rest inside the minute.

C) Winter Olympic Finisher – Curling
Challenge: strength endurance in low lunge hold, followed by precision of the ball
Winner: who gets the ball closest to the middle of the disc (you are allowed to knock other balls out of the way)

Low lunge hold for 30s on L leg, then roll a trigger ball and have it land as close to a numbered disc as possible – select one winner

Repeat on right leg

**If anyone ties – then it’s a play off between the two, they just choose their best leg and do one round
Play off for position 3 and 4 as well