“LATERAL LINE”

Please warm up accordingly.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

You can, of course, go vest-free for more control or mobility. This session trains lateral strength, balance, and control. No timecap — move intentionally.

• Baseline – 3–4 rounds:
  • Tempo Step-Through Lunges × 10/side (no vest)
  • Lateral Bear Crawl × 5m each direction
  • Single-Leg Glute Bridge Hold × 20 sec/leg
  • Side Plank Reach-Through × 6/side
• PLUS 1:
  • Vest On for glute bridge + side planks
  • Add 2-count hold at the bottom of each lunge
• PLUS 2:
  • Use Dumbbells or KBs for Lunges (44/26 lbs or 20/12 kg)
  • If you have a barbell: Front Rack Lateral Step-Ups × 6/side @ 60% 1RM

Post your level & movement variations in the comments.