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 connecting glutes to the core.

Prep: release adductors, traps, pecs, quads, activation for shoulders, hip abduction and adduction, SL glutes. Practice tucking the ribs and squeezing glutes – table top hold, glute bridges/hip thrusts.

3 sets
A1) BB/DB static lunge x 6-8ea
A2) DB bench press (rotating grip – pronated to neutral) x 8-10

B) 3 x AMRAP 5 – 2 min rest in between stations
**coach glute to core connection in movements.

1. AMRAP 5
– KB swings (or PGTOH) x 20
– Ring rows x 10

Rest 2 min

2. AMRAP 5
– KB sumo squat x 10
– DB push press x 10

Rest 2 min

3. AMRAP 5
– KB clean & squat x 10
– Plank shoulder taps x 10