Stationary Single Limb Strength

For the Training Room Friday strength focus, we will be working on single limb strength in the form of a stationary circuit.

Why single limb movements?

There’s great benefit when working each limb of our body individually with kettlebells or dumbbells as apposed to using a barbell.

One benefit of this action is even exertion on both left and right limb which can help to even us out, allowing our non-dominant side to become as strong as the dominant side (if that’s the case).

Pro Tip

Start out with a moderate weight for your first round, and try to ramp the weight up with eachset.

Remember NOT to go to complete muscle fatigue because this can lead to sloppy form and potential injury.

Here’s your stationary strength circuit

60/30 x 3 rounds (do 30 seconds of work on each side R/L)

• Single leg deadlift R/L
• Floor press R/L
• Split squat R/L
• Row R/L
• Abs (1 minute)

Finisher:

60/30 x 1 round (Bunz and gunz)

• Ski
• Bird dog or supermans
• Lateral steps (you can use bands) or skaters
• Bicep curls
• Plank or push up plank

Make sure to get the most out of your session! 

Stretch when your done!

Have and amazing Friday!