Unilateral work trains one arm/leg at a time. Unilateral work is great for building balance/stabilization. It works great for fixing structural imbalances and unorthodox movement patterns.
Density training brings everything down to the basics. It is K.I.S.S at the highest level. Don't worry about rest periods, TEMPO, or Weight changes.
Simply set the timer and get to work. The next time you attempt that workout beat the amount the total amount of reps you got last time. DO MORE WORK.
This is a 3-M/W/F day per week schedule. With two optional Conditioning days Tue/Thur.
FeaturesA
Agile 8
B
Band Pull-Apart
1 x 100
C
DB Push Press
3 x 0:30
D1
One-Arm DB Bench Press
1 x 20:00 @ 5
D2
1-Arm DB Row
1 x 20:00 @ 5
E1
DB Hang Clean
1 x 20:00 @ 5
E2
DB Push Press
1 x 20:00 @ 5
F
Foam Roll
A
Air Bike
1 x 10:00
B
Turkish Get Up
1 x 10:00
C
Russian KB Swing
1 x 1:00 @ 10
D
Air Bike
1 x 10:00
E
Thoracic Flow
A
Agile 8
B
DB Thruster
3 x 0:30
C1
DB Rear Foot Elevated Split Squat
1 x 20:00 @ 5
C2
Single Leg RDL
1 x 20:00 @ 5
D1
Goblet Cossack Squat
1 x 20:00 @ 5
D2
Shoulders Elevated Single Leg DB Hip Thrust
1 x 20:00 @ 5
E1
Ab Wheel
3 x 10
E2
Users Choice Farmer's Walk
3 x 30
F
Foam Roll
A
Air Bike
1 x 10:00
B
Turkish Get Up
1 x 10:00
C
Russian KB Swing
1 x 1:00 @ 10
D
Air Bike
1 x 10:00
E
Thoracic Flow
A
Agile 8
B
Band Pull-Apart
1 x 100
C
DB Push Press
3 x 0:30
D1
One-Arm DB Bench Press
1 x 20:00 @ 5
D2
1-Arm DB Row
1 x 20:00 @ 5
E1
DB Hang Clean
1 x 20:00 @ 5
E2
DB Push Press
1 x 20:00 @ 5
F
Foam Roll