COMPETITION – 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 even / balanced feet and foot drive

Prep: release adductors, traps, pecs, quads, activation for shoulders, hip abduction and adduction, SL glutes, Practice even foot placement in the lunge. Roll triffer ball under foot. Use your foot like a tripod – heel, big toe & little toe – keep all three points nailed to the floor.

3 sets
A1) BB/DB static lunge x 8-10 ea (BB back rack, DB down by sides)
A2) DB incline press x 8-10

B) Teams of 4 – AMRAP 16
** Encourage clients to go hard on the ski as they get to rest straight after. If you dont have enough peeps for a team of 4, coach will have to jump in! If you have enough peeps for 1 team of 4, but not 2 teams, then other athletes will shadow the working team athletes. The team with the most ski calories wins!

– Medball alternating V ups
– Deadball shoulder overs (RX 15kg)
– 8 Cal Ski (timer)
– Rest

C) Trigger ball recovery – TFL, glutes, quads.