WORKOUT 22 - "Core Control & Unilateral Strength" - Straight Sets

Published on 7 July 2026 at 12:51

Focus: Develop stability and balance through single-sided exercises.

Exercises: Side Plank [61], Single-Leg Glute Bridge [166], Single-Leg Romanian Deadlift [143], Alt Arm/Leg Planks [73], Donkey Kick [172], Bent-Knee Single-Leg Lowering With Extension [46]

BEGINNER

(Approx. 35-45 min)

Warm-up: 5 min light cardio.

Workout: 3 sets of 10-12 reps per side/exercise, 60s rest.

 

  • Side Plank [61]: 3 sets, 30s per side, 30s rest.

  • Single-Leg Glute Bridge [166]: 3 sets, 12-15 reps per leg, 45s rest.

  • Single-Leg Romanian Deadlift [143]: 3 sets, 8-10 reps per leg, 60s rest.

  • Alt Arm/Leg Planks [73]: 3 sets, 10-12 reps (total), 45s rest.

  • Donkey Kick [172]: 3 sets, 15-20 reps per leg, 45s rest.

  • Bent-Knee Single-Leg Lowering With Extension [46]: 3 sets, 10-12 reps per leg, 60s rest.

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 45-55 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: 4 sets of 12-15 reps per side/exercise, 45-60s rest.

  • Side Plank [61]: 4 sets, 45s per side, 30s rest.

  • Single-Leg Hip Thrust [169]: 4 sets, 12-15 reps per leg, 60s rest.

  • Reaching Romanian Deadlift With Knee Raise [144]: 4 sets, 10-12 reps per leg, 60s rest.

  • Rotating Three-Point Plank [57]: 4 sets, 10-12 reps (total), 45s rest.

  • Donkey Kick [172] (with pulse at top): 4 sets, 15-20 reps per leg, 45s rest.

  • Double-Leg Lowering With Bent Knees [48]: 4 sets, 12-15 reps, 60s rest.

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 55-60 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 5 sets of 10-12 reps per side/exercise, 60-90s rest.

  • Feet-Elevated Side Plank [63]: 5 sets, 30s per side, 45s rest.

  • Single-Leg Shoulder-and-Feet-Elevated Hip Thrust [171]: 5 sets, 8-10 reps per leg, 90s rest.

  • Pistol Squat [125] (or Towel Pistol Squat [126]): 5 sets, 6-8 reps per leg, 90s rest.

  • Rotating Two-Point Plank [58]: 5 sets, 8-10 reps (total), 60s rest.

  • Donkey Kick [172] (high reps): 5 sets, 20-25 reps per leg, 45s rest.

  • Lying Straight-Leg Raise [49] (slow negative): 5 sets, 10-12 reps, 60s rest.

Cool-down: 10 min stretching.

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