Luville Dato-on

Dᴏ ʏᴏᴜ ᴡᴀɴᴛ ᴛᴏ ʟɪғᴛ ʜᴇᴀᴠʏ ᴀɴᴅ ʙᴇᴄᴏᴍᴇ sᴛʀᴏɴɢᴇʀ?

These are the unilateral exercises that help to develop multi-planar control at the hip, knee and ankle. It will also challenge your motor control, mobility, stability and strength.

If you seriously want to lift heavier and become stronger? Then start incorporating those unilateral exercises (and variations) into your training program. Feel free to regress or progress when needed.

These are not just for accessory exercises. Try doing it as your main lifts and see the result. Bilateral exercises are good (like squat and deadlift), yet unilateral exercises will help you uncover any movement limitations and asymmetries.

Don’t just train hard. 𝕋𝕣𝕒𝕚𝕟 𝕊𝕞𝕒𝕣𝕥!

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𝐃𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐜𝐨𝐫𝐞, 𝐮𝐩𝐩𝐞𝐫 𝐛𝐚𝐜𝐤, 𝐚𝐫𝐦 𝐥𝐢𝐧𝐞 𝐚𝐧𝐝 𝐠𝐫𝐢𝐩?

𝐆𝐢𝐯𝐞 𝐭𝐡𝐢𝐬 𝐇𝐚𝐧𝐠𝐢𝐧𝐠 𝐂𝐎𝐑𝐄 𝐂𝐨𝐦𝐩𝐥𝐞𝐱 𝐚 𝐭𝐫𝐲!!

3 𝐭𝐨 6 𝐑𝐨𝐮𝐧𝐝𝐬

𝘋𝘦𝘢𝘥 𝘏𝘢𝘯𝘨 𝘹 :10 - :15
𝘒𝘯𝘦𝘦 𝘛𝘶𝘤𝘬 𝘹 5
𝘋𝘰𝘶𝘣𝘭𝘦 𝘚𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘓𝘦𝘨 𝘓𝘪𝘧𝘵 𝘹 5
𝘒𝘯𝘦𝘦 𝘛𝘶𝘤𝘬 𝘵𝘰 𝘒𝘪𝘤𝘬 𝘖𝘶𝘵 𝘹 5

𝘙𝘦𝘴𝘵 1 𝘵𝘰 2 𝘮𝘪𝘯𝘴, 𝘰𝘳 𝘭𝘰𝘯𝘨𝘦𝘳 𝘪𝘧 𝘯𝘦𝘦𝘥𝘦𝘥.

Knock out each movement in a controlled manner to activate and strengthen your core, upper back, arm line and grip.

Bonus Tip: Make sure your toes are pointing towards your knees to fire up the whole anterior chain. Do and see how it feels! 🔥

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𝐀𝐫𝐞 𝐲𝐨𝐮 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐚𝐧 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐭𝐢𝐠𝐡𝐭 𝐥𝐨𝐰𝐞𝐫 𝐛𝐚𝐜𝐤 𝐚𝐧𝐝 𝐡𝐢𝐩𝐬?!

𝐓𝐫𝐲 𝐭𝐡𝐢𝐬 𝐯𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧 𝐨𝐟 𝐛𝐨𝐰 𝐚𝐧𝐝 𝐚𝐫𝐫𝐨𝐰 𝐮𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 . 𝐈𝐭 𝐰𝐢𝐥𝐥 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐬𝐭𝐫𝐞𝐭𝐜𝐡, 𝐦𝐨𝐛𝐢𝐥𝐢𝐳𝐞 𝐚𝐧𝐝 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐲𝐨𝐮𝐫 𝐥𝐚𝐭𝐞𝐫𝐚𝐥 𝐥𝐢𝐧𝐞 𝐟𝐫𝐨𝐦 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐫𝐚𝐧𝐠𝐞𝐬 𝐟𝐨𝐫 𝐨𝐩𝐭𝐢𝐦𝐚𝐥 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐞𝐬𝐩 𝐰𝐡𝐞𝐧 𝐛𝐞𝐧𝐝𝐢𝐧𝐠.

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𝐅𝐞𝐞𝐥𝐬 𝐬𝐨 𝐠𝐨𝐨𝐝 𝐰𝐢𝐭𝐡 𝐒𝐅 𝐨𝐧 𝐰𝐞𝐞𝐤 2.💁🏻‍♀️

2 sets (5-6 RPE)
A1. Chest Pass MB Throw w/ step x6/
A2. Ab Wheel Rollout x8

3 sets (7 RPE)
B1. Sumo Deadlift x6
B2. Bench Press x6
B3. Shoulder CARS x2

3 sets (7 RPE)
C1. Front Squat x8
C2. Weighted Chin Up x8

5 sets (9-10 RPE)
D1. Squat Jumps x :10/ :50

𝐏𝐚𝐲 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 𝐭𝐨 𝐑𝐏𝐄!!!

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Looking for a simple conditioning finisher?

🅣🅡🅨 🅣🅗🅘🅢 🅞🅤🅣!!!

𝐅𝐢𝐱𝐞𝐝-𝐅𝐢𝐱𝐞𝐝 𝐈𝐧𝐭𝐞𝐫𝐯𝐚𝐥𝐬
4-6 𝐱 :15/ : 45

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