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UNILATERAL WORKOUT

Unilateral exercises are single-leg or single-arm movements. The primary benefit of including unilateral exercises in your training programs is that the exerciser is using both sides of the body equally.





 


-Single Snatch:


  • Do 10 repetitions (Per side)

  • Rest 30 seconds between sides

  • Do 3 sets


-Tips: The movement starts with your hips and glutes. Thrust them forward to help raise the dumbbell above your head. Avoid swinging the dumbbell away from the body.


 

-Single Clean:

  • Do 10 repetitions (Per side)

  • Rest 30 seconds between sides

  • Do 3 sets


-Tips: Catch the dumbbell at your shoulder and pause, squeezing your glutes and abs as you stand tall.


 

-Single Thruster:

  • Do 10 repetitions (Per side)

  • Rest 30 seconds between sides

  • Do 3 sets


-Tips: Holding the weight by your shoulder and pushing it overhead as you come out of a full squat.


 

-Single Dumbbell Split Squat:

  • Do 10 repetitions (Per side)

  • Rest 30 seconds between sides

  • Do 3 sets


-Tips: Hold a heavy Dumbbell on the top of your body having a balanced shoulder joint then perform the split squats.


 

-Single V Sit Up:

  • Do 10 repetitions (Per side)

  • Rest 30 seconds between sides

  • Do 3 sets


-Tips: Bring both arms and one leg up at the same time while the other leg remains in the same position. Lower the top leg and switch legs.


 

-Working Unilateral Benefits:

  • Increases strength gains in the untrained contralateral limb.

  • Use both sides of your body equally

  • Good for rehabilitation of a specific area

  • Work on core stabilization


Do not forget that you can ask me anytime or give me a comment for any question you might have.


Also, do not forget to stretch your muscles after every workout you do.

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Push hard in your workouts to make sure the time you use doing it is worth for you!!!



 

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