Name: Playbook - Robert John - Explosive Unilateral Workout
Uploaded: 2023-01-28T14:18:12.788Z
Duration: 40 min
Description: Explosive Unilateral Workout

Keep challenging your balance (and joints) often!

10 reps right foot Fwd/Back

10 reps left foot Fwd/Back

10 reps right foot lateral 

10 reps left foot lateral

Line Jumps Fwd/Back + Lateral

Notice this is an a-typical step up. It’s designed that way. 
One foot is always landing the other foot always catches the box (10 reps on each side)

Single Leg Box Step Up (modified)

One leg lands, while the other catches the box. Try not to bring both feet down to the floor. Balance and mental focus is key!
(10 reps each side)

Lateral Single Leg Box Step Up (modified)

1 HEAVY DB
When your butt touches the box, explode up.

Goblet Squat to Box (or bench or chair!)

1 HEAVY DB
This should be a deeper squat than the box supported Goblet Squat. If it isn’t, then the box you selected isn’t tall enough!

Goblet Squat (no box)

1 LIGHT/MEDIUM DB
Or just Body Weight to start is fine if these are new to you!
5 each leg, rest after you complete all reps for both legs

Weighted Piston Squat to Box/Bench

10 reps!
Try to keep the crown of your head and chest upright, work on the posture!!
Get a timer going. 10 reps then only 20 seconds of rest, 4 sets!

Narrow Body Weight Squat to Box/Bench

May use arms to balance/counter weight.
10 reps, 20 sec rest, repeat—4 sets!!

Wide Body Weight Squat to Box/Bench

Bird Stretch (BodyWeight)

This workout has been a lot so far, so if you’re (knees!!) feeling up to it, you can complete this final exercise 
10 each leg, support it with a bar/chair/pole

Supported Pistol Squat (OPTIONAL)

Explosive Unilateral Workout

LEGS / HIIT

Functional At-Home Total Body | Dumbbells

Another great one. 5/5 stars. Loved how this one really went HAM on the ham(strings). A HAM-tastic burn!!! 

Anywho, did you receive the text messages about my birthday weekend? Will you and Miami Anna be attending? 
(Party of the month? Nah, the party of the year) -Aaron Carter

Explosive Unilateral Workout

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