gym session 1 - 5 single leg stability exercises

WELCOME TO GYM SESSION 1 WHERE WE WILL GO OVER 5 CLASSIC SINGLE LEG EXERCISES TO IDENTIFY WHICH LEG IS WEAKER AND ALSO INCREASE STABILITY IN PARALLEL AND LATERAL DIRECTIONS. EACH EXERCISE SHOULD BE DONE AT A CONTROLLED PACE WITH AN EMPHASIS ON TIME UNDER TENSION.

SINGLE LEG RAISES TWISTS

EQUIPMENT

1. BOX OR CHAIR

2. WEIGHT OR MEDICINE BALL - 10-30 LBS

PROTOCOL

1. NO SHOES

2. 15 PER LEG - 3 SETS

3. USE OPPOSITE LEG FOR BALANCE IF NEEDED

4. QUICK UP SLOW DOWN OR VICE VERSA

5. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL WORK GLUTES, HIPS, HAMSTRINGS, SIDE OBLIQUES. THE TWIST SHOULD INCLUDE ENTIRE TORSO AND HEAD. THIS BUILDS LATERAL STABILITY TO IMPROVE RUNNING FORM AND CORE STRENGTH.

SINGLE LEG BALANCE AROUND THE WORLD

EQUIPMENT

1. BOSU BALL

2. 5-15 LB WEIGHT

PROTOCOL

1. NO SHOES

2. 20 ROTATIONS PER LEG - 3 SETS

3. USE OPPOSITE LEG FOR BALANCE IF NEEDED

4. BALL OF FOOT IN CENTER OF BALL

5. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL IDENTIFY WHICH ONE OF YOUR SIDES IS WEAKER. BY USING THE WEIGHT TO ROTATE AROUND YOUR CENTER OF GRAVITY YOU ARE FORCING MUSCLES TO COUNTERBALANCE.

SINGLE LEG BOX STEP UP

EQUIPMENT

1. BOX

2. 15-30 LB WEIGHT

PROTOCOL

1. NO SHOES

2. 15 STEP UPS PER LEG - 3 SETS

3. ALTERNATE IN SAME REP

4. KEEP HEAD AND CHEST UP, DO NOT LEAN OVER

5. KEEP ARMS STRAIGHT DOWN

6. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL BUILD GLUTE, HIP AND HAMSTRING STRENGTH. VARIATION IN SPEED SHOULD BE CONSIDERED OVER TIME WITH THE SPEED FOCUS ON THE STEP UP MOVEMENT FASTER AND STEP DOWN MOVEMENT SLOWER AND VICE VERSA.

SINGLE LEG Romanian dead lift

EQUIPMENT

1. BOSU BALL (FLIP UPSIDE DOWN)

2. 10-30 LB WEIGHT

PROTOCOL

1. NO SHOES

2. 20 REPS PER LEG - 3 SETS

3. GET BACK LEG HIGH AS POSSIBLE

4. FINISH REP WITH HIGH KNEE HOLD

5. CONTROLLED SPEED

COMMENTS

ANOTHER GREAT EXERCISE TO IDENTIFY WHICH LEG IS LESS STABLE. KEEP EYES FOCUSED ON ONE PART OF FLOOR. ADVANCED VARIATION IS TO TWIST BODY WITH HIGH KNEE HOLD AT END OF REP.

forward lunge

EQUIPMENT

1. 15-30 LB WEIGHT

PROTOCOL

1. NO SHOES

2. 15 REPS PER LEG - 3 SETS

3. KEEP BODY UPRIGHT - DO NOT LEAN

4. DROP KNEE GOES STRAIGHT DOWN

5. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL BUILD GLUTE, HIP, QUAD, AND HAMSTRING STRENGTH. THIS WILL IDENTIFY WHICH SIDE IS WEAKER. USE YOUR GLUTES TO RETURN BACK UP WITH VARIABLE QUICKNESS AND POWER OVER TIME.