1.9 Thursday | Home
We’ve got a lot of unilateral (single leg) work today, Great for building strength, preventing imbalances, improving stability and keeping things challenging. It’s time to work!
Warm Up
JOG IN PLACE WARM UP
3 minutes
Take 3-5 minutes moving continuously to get really warm.
WALKOUT
30 seconds
Hold plank for an extra count before reversing the movement
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and reaching leg
leg swings
30 seconds each leg
Big loose swings
SINGLE LEG FLOOR BRIDGE
12 reps each leg
Staying on one leg for all reps
Superset 1 — 3X
Note- Perform one exercise after the other on the same leg with 60 seconds rest between rounds. Increase weight when able.
EQUIPMENT
DUMBBELLS
ELEVATED SURFACE
EXERCISES
10 reps FRONT FOOT ELEVATED SPLIT LUNGE
Immediately into…
5-10 reps LUNGE PULSES
Switch legs
Rest 60 seconds
FROnT FOOT ELEVATED SPLIT LUNGE
10 reps Heavy each leg
Build in weight if able
The elevated foot increases the range of motion. Work to lower slowly and pressing off the front foot to return to standing.
Go IMMEDIATELY into the pulse on the same leg before switching
LUNGE PULSES
5-10 slow reps
Hold weights to make it more challenging
Keep that back knee nice and low, core braced, small and controlled pulses
Set 2 — 4X
Note- Perform one exercise with 30 seconds between rounds. Continue to increase weight if able each round.
EQUIPMENT
DUMBBELLS
EXERCISES
12-15 reps SUMO DEADLIFT
12 reps ELEVATED clam each leg
30 seconds rest
SUMO DEADLIFT
12-15 reps Moderate
Feet wider than shoulder width, toes slightly pointed out. Shave your shins as you press your hips back
Superset 3 — 3X
Note- Perform one exercise building in weight when able. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
12 reps SINGLE LEG RDL each leg
12 reps FLOOR LYING HAMSTRING CURL
30 seconds Rest
SINGLE LEG RDL
12 reps each leg
Controlled reps. Modify by keeping the toe of the back foot on the floor In a kickstand position to help stabilize.
FLOOR LYING HAMSTRING CURL
12 SLOW reps
If you’ve got access to a Swiss ball or sliders perform curls lying on your back
Core Circuit 4 — 3X
Note- Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELL
MAT
EXERCISES
16 reps SINGLE LEG JACKKNIFE each side
16 reps TUCK IN
10 reps SIDE PLANK CRUNCH each side
Rest 30 seconds between rounds
single leg jackknife
16 reps each side
Option to keep non working leg on the floor- see video for advancement
TUCK IN CORE
16 reps
Modify by keeping your legs higher and bent as you extend them out.
side plank crunch
10 reps each side
Modify by bending the bottom leg and keeping the knee on the floor
Cooldown
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
Sit deep into a squat. Exhale as you send your hip up
DOWN DOG
30 seconds
ALT. RUNNERS LUNGE
30 seconds
PIGEON
30 seconds
Hold each leg. As a beginner start with your heel closer to you, move it further away as you advance.
SUPINE SPINAL TWIST
30 seconds each leg
Sink into this stretch! I love it!