Foundational #2A

Focus on improving farmer’s carry and lunges for 3 weeks with progression and accessory movements. Divide class into 10 zones with no more than 4 athletes per zone; scale as needed. Unilateral movements include Racked Split Squat and Side Plank Knee Tuck, alternating sides for 10 reps each for 85 seconds. Couplet stations to be completed continuously for 85 seconds (e.g. 5x 90 Lateral Raise and 10x Hammer Curl). Stations should flow in a circuit; pre-set equipment if necessary. Coaching Tip: Mixed Grip Loaded Carry focuses on grip and trunk stability with contrasting weights; athletes switch sides at full lengths. Coaching Tip: Racked Split Squat emphasises stability and strength with moderate to heavy weight. Weight recommendations: Racked KB (light), Carry/Suitcase KB (moderately heavy to heavy), Racked Split Squat (moderate to moderately heavy), Plank Row (moderate), 90 Lateral Raise + Hammer Curl (moderate)