SPLITSTRONG 35 DAY EIGHT: UNILATERAL LEG DAY (AKA focusing on one leg at a time)!
SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/
OR find all of the SplitStrong 35 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
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THE WORKOUT: 35-Minute Unilateral Legs Workout (SplitStrong 35 Day 8)
► EQUIPMENT: Medium-to-heavy set of dumbbells. I'm using 15-20 lb dumbbells.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video above. This lift heavy, Single Leg Day Workout is all about building lower body strength, one leg at a time.
It looks like this:
3 Circuits
2-3 Single Leg Strength Exercises and 1-2 “Burnout” Leg Exercises Per Circuit
Timed Intervals (40 seconds of work per exercise, 20 seconds rest)
Repeat Each Circuit x2 Sets
Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1⃣ CIRCUIT 1: SQUATS + SWINGS (right leg first set, left leg second set)
1) Staggered Squat
2) Staggered Dumbbell Swing
3) Staggered Dumbbell Swing + Squat Thruster
BURNOUT
1) Walk the Box
2) Rapid 80/20 Squats (Jumps)
2⃣ CIRCUIT 2: DEADLIFTS + LUNGES (right leg first set, left leg second set)
1) Single Leg Deadlift
2) 1.5 Reverse Lunge
3) Single Leg Deadlift + Lunge
BURNOUT
1) Tap Back + High Pull
2) Low Lunge Tap In's
3⃣ CIRCUIT 3: HIPS + GLUTES
1) Single Leg Hip Thrusts
2) Elevated Single Leg Glute Bridge (right, left)
►Find the breakdown of each of these exercises + benefits of training Legs and Glutes in this post: https://www.nourishmovelove.com/splitstrong-35-unilateral-legs
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► TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
06:05 CIRCUIT 1: SQUATS + SWINGS.
16:50 CIRCUIT 2: DEADLIFTS + LUNGES
27:25 CIRCUIT 3: HIPS + GLUTES
31:48 Cool Down + Stretch
**Each video is 35 minutes because I have a dedicated 5 minute mobility routine added to the end of each workout video to improve your form, increase range of motion and keep you injury-free.
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►Is this workout Pregnancy/Postpartum Friendly? Yes! Slow down movements as needed, drop weights or add more rest. Option to sub incline hip thrusts instead of glute bridges for the final move.
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SUBSCRIBE to my channel to get notified when NEW WORKOUTS go live! https://bit.ly/NMLYoutubeSubscribe
Find all of the SplitStrong 35 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/splitstrong-35/
FREE WORKOUT PROGRAM: SplitStrong 35
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
Day 1: Legs + Back - https://youtu.be/gsFbHHIbHoQ
DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - https://youtu.be/7bVaKI0DTgs
DAY 3: Legs + Glutes - https://youtu.be/3mxycyr-Djs
DAY 4: 15 Minute Power Yoga + Abs - https://youtu.be/N9keRXUIsmc
DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - https://youtu.be/MDCf72XJtzo
WEEK 2:
DAY 6: Legs + Chest - https://youtu.be/UHmlhF12kMU
DAY 7: Upper Body PULL (Back, Biceps + Cardio) - https://youtu.be/AA4M_xu0BIk
DAY 8: Unilateral LEGS -You are here!
DAY 9: 10 Minute Mobility Flow - https://youtu.be/nlH6pyo1nSI
DAY 10: Cardio + Abs with Weights (Core Conditioning #2) - https://youtu.be/DhuM4wYlDfY
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#unilateraltraining #legday #lowerbodyworkout