Unilateral Strength Program – 2 days/week

| Movement

Key benefits of unilateral or single-sided training:

  • Improve balance and stability
  • Improve muscle imbalances
  • Improve posture
  • Improve core strength
  • DAY 1

    Warmup (2 sets)

    Band Pull-aparts x10
    Dislocates x10
    Two-arm DB isometric squeeze 20sec x2
    Bodyweight Lunges 10 per side
    Bodyweight Single Leg Deadlift 10 per side
    Deadbug 12 per side

    Workout

    Superset 1:
    A1. Single Arm Alt Chest Press 4sets|6-8reps|Tempo 4010
    A2. Dumbbell (single) FFE (Front Foot Elevated) Split Squat 4sets|10 reps per side|Tempo 3010

    **Rest for 2 mins between sets**

    Superset 2:
    B1. Chest Supported Single-Arm Row 4sets|8-10reps|Tempo 3010
    B2. Dumbbell Single Leg Deadlift 4sets|10 reps per side|Tempo 2010

    **Rest for 2 mins between sets**

    Core Work:
    Side Plank 30s-60s|3sets

  • DAY 2

    Warmup (2 sets)

    Dislocates x10
    Banded Horizontal Adduction Holds (5 to 10 secs) x3
    Bodyweight Cossack Squats 10 per side
    Bodyweight Glute Bridges x15
    Deadbug 12 per side

    Workout

    Superset 1:
    A1. DB Piston Press 4sets|6-8 reps per side|Tempo 3010
    A2. DB Side Lunges 4sets|8 reps per side|Tempo 2010

    **Rest for 2.5mins between sets**

    Superset 2:
    B1. Single-Leg Glute Bridge 4sets|12-15 reps per side|Tempo 2012
    B2. Single Arm Heavy KB Farmer’s Walk 4sets|4 laps over 10 metres|Tempo N/A

    **Rest for 2.5mins between sets**

    Core Work:
    Bird Dog Holds 30s-60s per side|3sets

    Written by Performance Coach Ahmad.