Big Gains in Balance and Strength with Unilateral Training

This 12-week cycle of bodyweight workouts focuses on developing balance and strength with the use of one-limbed movements.

Week 1, Day 1

5×3+ Pull Up

5×8+ Swiss Ball Leg Curl * on both side

5×10 Body Weight Split Squat * on both sides

5×10+ Diamond Push Up (slow tempo)

5×5 V Up

5×5 Bridge

Day 2

5×10 Body Weight One Legged Dead Lift *alternating sides

5×5 Cossack Squat *alternating sides

5×30 Seconds Plank to Push Up

5×10 Forward Lunge * on each leg

5×10 Calf Raise

Day 3

5×5 King Deadlift

5×10 Close Grip Strict Push Up

5×20 Flying Lunges * alternating

3×10 Horse Stance Squats

3×10 Walkouts to FIngers

3×20 Seconds RKC Plank

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

3×5+ Pull Ups

3×20 Walking Split Squat on Beam *alternating sides

3×10 Knees to Elbows

5×5 Body Weight Windmills

5×30 Seconds Handstand Hold *Handstand Push Up or Progression

5×5 Pike Sit Up

Day 2

4×5 Pull Ups

4×30 seconds of Bird Pickers *Right Side

4×30 seconds of Bird Pickers * Left Side

4×10 Unbroken Knees to Elbows

5×1 Down Dog to Flip Dog to Bridge

5×1 Forearm Handstand Hold (or progressions)

5×1 Max Handstand Hold x 3

Day 3

5×10 Rear Leg Elevated Split Squat * on each side

5×30 Seconds Janda Situps

5×25 Air Squats

5×30 Seconds Kimura Sit Ups

5×10 Wide Grip Push Ups

5x 30 Seconds Alternating Abdominal Single Leg Lift Twist

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

5×3+ Pull Up

5×8+ Swiss Ball Leg Curl * on both side

5×10 Body Weight Split Squat * on both sides

5×10+ Diamond Push Up (slow tempo)

5×5 V Up

5×5 Bridge

Day 2

5×10 Unweighted One Legged RDL *alternating sides

5×5 Cossack Squat *alternating sides

5×30 Seconds Plank to Push Up

5×10 Forward Lunge * on each leg

5×10 Calf Raises

Day 3

5×5 King Squat

5×10 Close Grip Strict Push Up

5×20 Flying Lunges * alternating

3×10 Horse Stance Squats

3×10 Walkouts to Fingers

3×20 Seconds RKC Plank

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

3×5+ Pull Ups

3×20 Walking Split Squat on Beam *alternating sides

3×10 Knees to Elbows

5×5 Body Weight Windmills

5×30 Seconds Handstand Hold *Handstand Push Up or Progression

5×5 Pike Sit Up

Day 2

4×5 Pull Ups

4×30 seconds of Bird Pickers *Right Side

4×30 seconds of Bird Pickers * Left Side

4×10 Unbroken Knees to Elbows

5×1 Down Dog to Flip Dog to Bridge

5×1 Forearm Handstand Hold (or progressions)

5×1 Max Handstand Hold x 3

Day 3

5×10 Rear Elevated Split Squat * on each side

5×30 Seconds Janda Situps

5×25 Air Squats

5×30 Seconds Kimura Sit Ups

5×10 Wide Grip Push Ups

5x 30 Seconds Alternating Abdominal Single Leg Lift Twist

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

5×3+ Pull Up

5×8+ Swiss Ball Leg Curl * on both side

5×10 Body Weight Split Squat * on both sides

5×10+ Diamond Push Up (slow tempo)

5×5 V Up

5×5 Bridge

Day 2

5×10 Body Weight One Legged Dead Lift *alternating sides

5×5 Cossack Squat *alternating sides

5×30 Seconds Plank to Push Up

5×10 Forward Lunge * on each leg

5×10 Calf Raises

Day 3

5×5 King Deadlift

5×10 Close Grip Strict Push Up

5×20 Flying Lunges * alternating

3×10 Horse Stance Squats

3×10 Walkouts to FIngers

3×20 Seconds RKC Plank

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

3×5+ Pull Ups

3×20 Walking Split Squat on Beam *alternating sides

3×10 Knees to Elbows

5×5 Body Weight Windmills

5×30 Seconds Handstand Hold *Handstand Push Up or Progression

5×5 Pike Sit Up

Day 2

4×5 Pull Ups

4×30 seconds of Bird Pickers *Right Side

4×30 seconds of Bird Pickers * Left Side

4×10 Unbroken Knees to Elbows

5×1 Down Dog to Flip Dog to Bridge

5×1 Forearm Handstand Hold (or progressions)

5×1 Max Handstand Hold x 3

Day 3

5×10 Rear Elevated Split Squat * on each side

5×30 Seconds Janda Situps

5×25 Air Squats

5×30 Seconds Kimura Sit Ups

5×10 Wide Grip Push Ups

5x 30 Seconds Alternating Abdominal Single Leg Lift Twist

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

5×3+ Pull Up

5×8+ Swiss Ball Leg Curl * on both side

5×10 Body Weight Split Squat * on both sides

5×10+ Diamond Push Up (slow tempo)

5×5 V Up

5×5 Bridge

Day 2

5×10 Body Weight One Legged Dead Lift *alternating sides

5×5 Cossack Squat *alternating sides

5×30 Seconds Plank to Push Up

5×10 Forward Lunge * on each leg

5×10 Calf Raises

Day 3

5×5 King Deadlift

5×10 Close Grip Strict Push Up

5×20 Flying Lunges * alternating

3×10 Horse Stance Squats

3×10 Walkouts to FIngers

3×20 Seconds RKC Plank

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

3×5+ Pull Ups

3×20 Walking Split Squat on Beam *alternating sides

3×10 Knees to Elbows

5×5 Body Weight Windmills

5×30 Seconds Handstand Hold *Handstand Push Up or Progression

5×5 Pike Sit Up

Day 2

4×5 Pull Ups

4×30 seconds of Bird Pickers *Right Side

4×30 seconds of Bird Pickers * Left Side

4×10 Unbroken Knees to Elbows

5×1 Down Dog to Flip Dog to Bridge

5×1 Forearm Handstand Hold (or progressions)

5×1 Max Handstand Hold x 3

Day 3

5×10 Rear Elevated Split Squat * on each side

5×30 Seconds Janda Situps

5×25 Air Squats

5×30 Seconds Kimura Sit Ups

5×10 Wide Grip Push Ups

5x 30 Seconds Alternating Abdominal Single Leg Lift Twist

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

5×3+ Pull Up

5×8+ Swiss Ball Leg Curl * on both side

5×10 Body Weight Split Squat * on both sides

5×10+ Diamond Push Up (slow tempo)

5×5 V Up

5×5 Bridge

Day 2

5×10 Body Weight One Legged Dead Lift *alternating sides

5×5 Cossack Squat *alternating sides

5×30 Seconds Plank to Push Up

5×10 Forward Lunge * on each leg

5×10 Calf Raises

Day 3

5×5 King Deadlift

5×10 Close Grip Strict Push Up

5×20 Flying Lunges * alternating

3×10 Horse Stance Squats

3×10 Walkouts to FIngers

3×20 Seconds RKC Plank

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

3×5+ Pull Ups

3×20 Walking Split Squat on Beam *alternating sides

3×10 Knees to Elbows

5×5 Body Weight Windmills

5×30 Seconds Handstand Hold *Handstand Push Up or Progression

5×5 Pike Sit Up

Day 2

4×5 Pull Ups

4×30 seconds of Bird Pickers *Right Side

4×30 seconds of Bird Pickers * Left Side

4×10 Unbroken Knees to Elbows

5×1 Down Dog to Flip Dog to Bridge

5×1 Forearm Handstand Hold (or progressions)

5×1 Max Handstand Hold x 3

Day 3

5×10 Rear Elevated Split Squat * on each side

5×30 Seconds Janda Situps

5×25 Air Squats

5×30 Seconds Kimura Sit Ups

5×10 Wide Grip Push Ups

5x 30 Seconds Alternating Abdominal Single Leg Lift Twist

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

5×3+ Pull Up

5×8+ Swiss Ball Leg Curl * on both side

5×10 Body Weight Split Squat * on both sides

5×10+ Diamond Push Up (slow tempo)

5×5 V Up

5×5 Bridge

Day 2

5×10 Body Weight One Legged Dead Lift *alternating sides

5×5 Cossack Squat *alternating sides

5×30 Seconds Plank to Push Up

5×10 Forward Lunge * on each leg

5×10 Calf Raises

Day 3

5×5 King Deadlift

5×10 Close Grip Strict Push Up

5×20 Flying Lunges * alternating

3×10 Horse Stance Squats

3×10 Walkouts to FIngers

3×20 Seconds RKC Plank

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

3×5+ Pull Ups

3×20 Walking Split Squat on Beam *alternating sides

3×10 Knees to Elbows

5×5 Body Weight Windmills

5×30 Seconds Handstand Hold *Handstand Push Up or Progression

5×5 Pike Sit Up

Day 2

4×5 Pull Ups

4×30 seconds of Bird Pickers *Right Side

4×30 seconds of Bird Pickers * Left Side

4×10 Unbroken Knees to Elbows

5×1 Down Dog to Flip Dog to Bridge

5×1 Forearm Handstand Hold (or progressions)

5×1 Max Handstand Hold x 3

Day 3

5×10 Rear Elevated Split Squat * on each side

5×30 Seconds Janda Situps

5×25 Air Squats

5×30 Seconds Kimura Sit Ups

5×10 Wide Grip Push Ups

5x 30 Seconds Alternating Abdominal Single Leg Lift Twist

Click on the number below that corresponds to the week of training you’re in.

Leave a Comment