Name: Playbook - Abby Schon - Unilateral circuit— legs
Uploaded: 2022-07-11T15:16:40.789Z
Duration: 35 min
Description: Unilateral circuit— legs

*3 circuits with 3 moves each 
*10 reps each move 
*stay on one side for this whole circuit 
* no breaks between moves (take breaks as needed)
*repeat 2 rounds on each side (alternating left, right, left, right) 

WITH 2 moves i between circuits — cardio & abs (3 rounds)

*3 moves
*10 reps each move 
*stay on one side for this whole circuit 
* no breaks between moves (take breaks as needed)

*repeat 2 rounds on each side (alternating left, right, left, right)

*hold on weight 
*step back into lunge with weight in hand of foot that stays forward

Unilateral back lunge

*weight in one hand 
*complete full squat with weight stabilized

Unilateral squat

*hold weight in one hand 
*complete one back lunge followed by one squat

Unilateral back lunge & squat combo

Unilateral circuit #1

*2 moves 
*repeat each move for 30 seconds 
*repeat for 3 rounds

*hold light weights (no weights needed for less intensity) 
*complete 2 standing crunches ( opposite knee to elbow) and then go right into a jump squat 
*hips stay facing forward during standing crunch

Knee to elbow crunch to jump squat

*hold light weights (no weights needed for less intensity) 
*lay all the way back and crunch to a sitting position (keep feet off ground for more of a challenge) 
* control the up & down motion by engaging your core

Sit up leg hug

Unilateral cardio & abs circuit

*hold weight in one hand 
*step foot out into side lunge, weight is in the hand of the side that is not stepping out

Unilateral side lunge

*hold weight in one hand
*hinge at hips until back is flat/table top position 
*squeeze glutes on the way up (feeling it mostly in the side with the weight

Unilateral deadlift

*hold weight in one hand
*complete one side lunge followed by one deadlift 
*don’t switch the hand the weight is in

Unilateral side lunge & deadlift combo

Unilateral circuit #2

*weight in one hand 
*step into a front lunge with the side of the body that is not holding the weight 
*pause in middle for stabilization if needed 
*step directly into back lunge (pendulum style)

Unilateral front back lunge

*hold weight in one hand 
*hinge at hips until back is flat/table top position 
*extend back leg (opposite side of weight) as far as you can while stabilizing

Unilateral one leg deadlift

*hold weight in one hand 
* complete one front to back lunge & go right into one one-leg deadlift 
*keep weight in same hand

Unilateral front to back lunge & one leg deadlift combo

Unilateral circuit #3

Unilateral circuit— legs

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Only able to get in the first 1/2 tonight and still worked up an awesome sweat and burn!

Unilateral circuit— legs

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