Seems early for Oxlade-Chamberlain and Week 21 exercises
Especially in a match like this one.
- treadmill
- terminal knee extension
- single-leg deadlift* (make sure you don’t open up hips)
- 4-way hip*
- mountain climbers
- single-leg thruster* (you can use a bench)
- single-leg calf raise
- single-leg Bosu squat
- single-leg leg press
- P2 step up and over
- single-leg balance with rebounder
- monster band walk
- P2 step-up with kettlebell*
- single-leg shuttle jump
- side shuffle
- grapevine
- single-leg hop
- skip
- P2 step up and over
- single-leg squat sport cord (introduction to Vail Sport Test)
*weighted if appropriate