PRACTICE – UNILATERAL

Intention: Unilateral work to improve L&R discrepancies and greater balance and stability. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density, balance and coordination.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea

Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec rest 
2. Lateral pogo’s – 30sec/20sec rest 
3. Single leg alternating pogo’s – 30sec/20sec rest 
Repeat

3 sets
A1) DB glute focused walking lunge x 8-10ea 
A2) Pallof press with plate x 8ea 
Rest 60-90sec

B) 2 x AMRAP 8
1. AMRAP 8
200m run (or bike 10cals)
10 x DB thrusters
10 x DB plank pull through

Rest 2 mins

2. AMRAP 8
200m run (or bike 10cals)
10 x DB close grip floor press
10ea x DB russian twist