Advanced Total Body Asym Unilateral
1a. Single Leg Hip Extensions (hip/hamstring activation)
1b. Heavy Club Pivot and Press (Core activation)
*Perform 2-3 sets with about 30sec-1min of rest between sets
Speed Agility and Quickness
*2a. Zig Zag Shuffles (as fast as possible)
2-3 sets with 30sec-1min between sets
3a. Sandbag Shoulders 8-12 reps
3b. Single Arm Suspension Row (no body rotation) 8-12 reps per arm
*3-4 sets with 2 minutes rest between sets
4a. Asym Shouldered Sandbag Squat (keep body square and centered) 8-12 reps
4b. Forward Crawl w/ Sandbag Drag (keep Knees low, hips still) 8-12 reps
*4 sets with 2-3 minutes between sets
5. Single Arm Bottoms up carry 100ft per arm
*3 sets per arm.
***Just like any workout, you can and should manipulate the variables, like exercise selection, reps, volume, rest, etc to match your personal goals.