One-sided movements are great for working imbalances and building strength. Your weight options should allow you to complete 10-12 reps unbroken. For the one-minute movements you're good is to move the entire minute - work through the burn!

Movements

Lunge + SL RDL
- Adjust load.
- Beginners: perform without weight, just your body!

Lateral Jumps
- Instead of jumping with two feet together, skip to one side then skip back to the other, one foot at a time.

V-ups
- Adjust difficulty by touching shins or knees instead of the toe.
- Option 2 is to perform a Single-leg Tuck-up (bend your knees in the middle).
- Beginners: perform a Single-leg Leg Lift. Lie on your back on the ground and raise your leg straight up to a 90 degree angle, then back down.

Lateral High Knees
- Perform as Marching High Knees (slower pace).

Snatches
- Adjust load.
- Beginners: take the object from your knee height overhead instead of the floor.

Speed Skaters
- Adjust pacing and the length of the lateral jump.
- Beginners: skip from side-to-side without touching thhe ground.

Rows
- Adjust load.

Equipment

- Lunge + SL RDL: barbell, DBs, KBs, or a backpack.
- Snatch/Rows: single weight like a DB, KB, or backpack.

🤰 Mama Birds

2 Rounds
30 Weighted Lunge + Single-leg Romanian Deadlift or Bodyweight Lunge + Bird-pecker
1-min. Side Shuffle or Lateral Step-overs
30 Standing Single-leg Raises, total
1-min. Marching Lateral High Knees
30 Single-arm Hang Snatches, total
1-min. Speed Skaters
30 Single-arm Supinated Bent Over Rows

*Switch sides as needed.

✅ Weight for Lunge + RDL.

✅ Weight for Snatches.

✅ Weight for Bent Over Rows

⏱ Clock set to stopwatch. Record your time!