Single Leg Training Phase — Week 1 Legs, Shoulders & Core

Single Leg Barbell Deadlift

Bilateral Kneeling DB Press

Barbell Front Rack Reverse Lunge

Standing Lateral Raise

Single Leg Box Squat

Unilateral Single Leg Front Raise

Daily Workout log for full details

Taking a little bit of a step back this phase to work on some balance and stability work on my lower body days. My plan is to incorporate only single leg exercises and see how I progress over the next four weeks. 

Started today with single leg barbell deadlifts (a move I’ve never done before), front rack barbell alternating reverse lunges (also first time), and single leg box squats. Today was shaky. Surprisingly my right leg, which I consider to be my more dominant and stronger leg, felt more unstable than my left. I also noticed a lot of uneven hip movement. 

So a little humbling. Plus I had to tone the weights down a lot. Not only because I was doing single leg, but also because I don’t have very good form yet. 

For my shoulder exercises I kept it pretty basic. Kneeling dumbbell press, standing lateral dumbbell raises, and unilateral single leg front raises (only complicated shoulder movement I did). I figured all the single leg work was enough of a stress on my nervous system that I didn’t need to also complicate my shoulder work. 

So this four week program will focus on that, at least as far as my lower body goes. We’ll see if a theme evolves for upper body, but nothing has as of yet. I’m thinking of maybe more body weight exercises to compliment the single leg work.