Name: Playbook - Kailey Hackett - Full Body Unilateral Resistance
Uploaded: 2023-05-03T21:50:49.508Z
Duration: 45 min
Description: Full Body Unilateral Resistance

Today is going to be focusing on unilateral movements/ exercises (working one side of your body for a period of time). 

You have 12 exercises  
2 sets— set 1 you will do your right side for 30, set 2 you will do your left side for 30. 
•30 seconds on 10 seconds off a free the last set you have 25 seconds to switch to next exercise. 
you will complete 2 rounds— making it a 45 min session. If you are on a time crunch I would do one round! 

Make sure you have a good warm up so you can start around 50% of your 1 max rep. Challenge yourself to get outside your comfort zone and left heavy! You are capable🙌🏼

-load through in front leg to push you up on step box
-as you come up drive leg up while pressing dumbbell up towards the ceiling. 

If balance is hard, go lower in weight and engage your core during the movement.

Step up + knee drive to shoulder press

Single arm bicep curl

-you can use band to help you with this one or suspension trainers
-progress do it without (how I am doing it) 
-lower your butt towards your heel 
-drive through quads back to starting position

Single leg pistol squat

Single arm KB snatch

Balance ball plank + single leg pulses

Start dumbbell in one hand 
-same arm same leg forward lunge 
-step forward driving back knee down into floor
-make sure front knee is staying stable and behind toes
-push off front foot back to starting position

DB single arm forward lunge

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

-rack barbell on back
-feet start square
-bring one foot slighting back diagonal to front leg 
-keep weight in heels as you lower butt down
-weight should be in front leg back leg is there to stabilize you 
-drive back up using quads and glutes

Staggered squat

-start on floor in glute bridge 
-dumbbell in one hand same leg elevated 
-lower dumbbell to chest and drive dumbbell back up to starting position 
-keep glutes, hamstrings and core engaged at times. 
-keep leg elevated until failure, but if you still have time remaining plant both feet on floor and continue with chest press (palms facing in)

Glute bridge (one leg elevated) + neutral grip chest press

Single leg RDL

Weighted oblique crunch

Full Body Unilateral Resistance

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Full Body Unilateral Resistance

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