Name: Playbook - Danielle Gray - Single Leg Balance Work
Uploaded: 2023-11-26T05:05:39.127Z
Duration: 30 min
Description: Single Leg Balance Work

More challenging than expected *clap clap*

Michelle

If you’re looking to work on your single leg balancing abilities whether it be gymnastics related, exercise related, or functionality related, this is a great workout to favorite and repeat often!

Kettlebell discount code can be found under the “Insights” Tab on the Homepage.

Complete the entire circuit once through and then repeat. For exercises with one side work, complete one side the first set and the other side the second set.

Start in first position and complete both sides of tondus before moving on to kicks (battements). Legs straight and toes pointed the entire time. Brush through each movement. 

R & L Tondus:
Front
Side
Back

R & L Battements:
Front
Side 
Back

Reps are per leg per side

Ballet Leg Lift Complex

Keep the legs straight and locked out. You can hang your heels off of a curb, a ledge, a box, or elevated surface if you please. If you do, make sure you go through full range of motion where you feel a stretch at the bottom. Every lift, feel your heels trying to get above your middle toes. No sickling!

Calf Raises

Start in quadruped on the floor, lift your leg out to the side keeping a constant 90° angle with your knee. Keep your torso as still as possible by bracing yourself with your core.

Reps are per side

Fire Hydrants

Step to the side, stick your hips back, and keep your chest up. 

Modifications: 
- Wall Sit 
- Banded Side Walks 

Progressions: 
- Full Range Lateral Lunges

Reps are total alternating

Lateral Lunges

VERY important drill! Please watch and read instructions. Start in a standing lunge. Arms straight, hiding your ears, shoulders shrugged up to your ears, core tight, back leg straight. Start to lift your back leg off the ground as you maintain a straight line from toes to fingertips. Keep lifting your back leg by squeezing your glute until your hands eventually tough the wall.

Reps are per leg

Lever to Wall

Band is optional. Lie on your back, or on a stable elevated surface just about bra level. Straighten one leg and keep the knees fairly close together. Dig the standing leg's heel into the floor. (Raising the toes is optional but you will feel more hamstring engagement). Squeeze your glutes to push your hips forward until they are flat. Control back down. Do not let your torso move shapes. Ribs in, flat back, neck in line with your spine. Should feel very robotic. 

Modification: 
- Double leg Glute Bridge 

Progression: 
- SL Glute Bridge w/ Hop/Push Thru

Reps are per side

SL Glute Bridges

Lie on your side with your head resting on your bottom arm. Put your top arm on the floor in front of you to keep your balance. Keep a straight line from fingertip to toes ensuring no piking your hips or arching your back. Squeeze your side and lift trying to keep your arm by your ear.

Reps are per side

Side Crunches

Lie on your side with your elbow underneath your shoulder. Stack your feet and lift your hips off of the ground. 

Modification: 
- Bend your bottom leg and keep your knees together (demonstrated)

Progression: 
- Lift the top leg and hold

Duration is per side

Side Plank Hold

Legs straight, arms straight, feet together, arms by your ears on your stomach. Lift up as high as you can, open your arms and legs at the same time, close at the same time, then lower back down. 

Modification: 
- Superman Lifts 
- Superman Hold

Progressions:
- Superman Rocks

Superman Open Closes

Bodyweight Conditioning

Complete the entire circuit once through and then repeat. For exercises with one side work, complete one side the first set and the other side the second set.

Equipment Needed:
• Sturdy Box/Elevated Surface
• Medium Kettlebells

Start facing sideways. While simultaneously swinging your leg in a ronde de jambe, push off of your standing leg to leap to your front leg facing the other direction. Alternate legs. 

Modification: 
- Forward Leap 

Progression: 
- Land in arabesque

Reps are total alternating

1/2 Turn Leaps

Using an elevated surface, place your dominant foot on the elevated surface with your arms up by your ears. As you push off of your front leg and point your toes, simultaneously kick your back leg by squeezing your glute, and swing your arms down and back. This simulates the push off for a side aerial. 

Reps are per side

Aerial Push Off Drills

Start in quadruped with one leg straight behind you. Lean back and push off of the bent front leg and kick your back leg as high as you can. In the air you want both legs in a straight leg split. Come back down in a controlled manner. 

Modifications: 
- Levers to Wall
- Kneeling Leg Kicks

Progressions:
- Standing Dinosaur Kicks
- Lever to Handstand

Reps are per side

Kneeling Dinosaur Kicks

Stand on one leg with the other leg straight out in front of you. Have a chair, couch, bench, or box behind you. Lower down and sit with your chest upright. Keeping the bottom foot where it is, push through your heel and glutes to stand back up. 

Modifications: 
- Keep heel on floor (Demonstrated)
- DL Box Squats
- Hold on to something on the way up 

Progressions: 
- SL Box Squat Jumps

Reps are per side

SL Box Squats

Stand on one foot, jump in place. Try to get high enough that your leg straightens and your toes point in the air. Use your ankle joint vs. your knee to push through until your big toe is the last thing to leave the floor. 

Modification: 
- Calf Raises
- Hold onto a stable surface 

Progression: 
- Add a tuck jump with every push thru

Reps are per side

SL Push Thrus

Hold the kettlebells or dumbbells by your sides with a firm grip. (Almost as if you’re trying to crush the handles) Roll your shoulders down and back keeping your chest up. Think good posture and brace your core. Walk forward and backwards for the number of steps programmed. 

Progressions
• SA Farmer Carry
• Farmer Carry Marches
• SA Farmer Carry Marches

Farmer Carry

Hold the kettlebells or dumbbells by your sides with a firm grip. (Almost as if you’re trying to crush the handles) Roll your shoulders down and back keeping your chest up. Think good posture and brace your core. Walk forward and backwards and lift your knee with each step for the number of steps programmed. 

Modifications:
• Farmer Carry

Progressions
• SA Farmer Carry Marches
• KB Rack Walks

Farmer Carry Marches

Hold the kettlebell or dumbbell in one hand by your side with a firm grip. (Almost as if you’re trying to crush the handles) Roll your shoulders down and back keeping your chest up and shoulders parallel with the floor. Think good posture and brace your core. Walk forward and backwards without leaning for the number of steps programmed. 

Modifications:
• KB Farmer Carry

Progressions
• SA Rack Farmer Carry
• Farmer Carry Marches
• SA Farmer Carry Marches

SA KB Farmer Carry

Hold the kettlebell or dumbbell by your sides with a firm grip. (Almost as if you’re trying to crush the handle) Roll your shoulders down and back keeping your chest up. Think good posture and brace your core. March forward and backwards for the number of steps programmed. 

Modifications:
• SA Farmer Carry
• Farmer Carry Marches

Progressions:
• SA Rack Marches

Single Leg Balance Work

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