Workout of the Week: Unilateral Legs
All video demos can be found on the Progressive Performance P2 YouTube channel
General Program Notes
RIR: Reps In Reserve
RPE: Rate of Perceived Exertion
Tempo: Eccentric/Pause in Stretch/Concentric/Pause in Contraction
Intent: Primary Training Quality; Target Muscle Group (Exercise specific)
For more General Program Notes, refer to Training, Explained
Training Notes
A1: 2 Up/1 Down Lying Leg Curls- 2x8-12 each (2RIR)
Overload the eccentric by performing the concentric bilaterally then the eccentric one side at a time. Alternate the eccentric responsibility each rep. The tempo should be controlled and the shifting of tension should happen smoothly. Keep the hips extended throughout. Rest 30 sec before A2.
A2: 2 Up/1 Down Leg Extensions- 2x8-12 each (2RIR)
Same idea as A1. These should be very controlled with the goal of unilaterally overloading the eccentric. Full rest before returning to A1.
B: Pendulum Pistol Squats- 2x2RIR each with bw
Set these up in a rack (if possible) and with a stable box to stand on that is ~18-24 inches tall. The working leg should be on the box with the off leg hanging off the side. Use your upper body to provide support. Start the eccentric as if you're performing a step down (more hinge) then halfway down begin to slowly "swing" the off leg forward in a pendulum motion until you're sitting in a deep pistol squat position. Drive out of the bottom using your quads and maintain an upright torso. The tempo here should be slow! Upper body is for balance rather than to take tension away from the working leg. Get as much ROM as possible here. Rest as needed between legs.
C: Single Leg Braced Belt Squat RDLs- 3x10-15 each (2RIR)
These should be performed in a manner similar to the DB version. Utilizing a Belt Squat (preferably a Pit Shark or similar due to the arc of the carriage) and facing to the side allows the natural motion to put more stress on the working glute. Attach a D handle to the clip and hold it in your contralateral hand while your ispilateral hand holds onto the frame of the machine for support. The tempo should be slow and your low back should remain neutral even though there will be slight rotation around the working hip. Start very conservatively on these. Take full rest between each set.
D: Single Leg Press- 6x6 cluster set with ~15RM
Use load that would be about your 15 rep max. These should be done preferably on a seated, pin loaded machine rather than a linear, plate-loaded leg press. Rest 20 sec between each cluster and take the final to 1RIR. Perform all sets of the cluster on the same leg before switching.
E1: Copenhagen Plank Ups- 2x1RIR each with bw
Start in a side plank position with your upper leg placed on a bench. The bench should be on the inside of your lower thigh just above the knee. Ease yourself into the tension to support your bw with the top leg adductor. Then slowly perform dynamic reps, allowing your hip to lower to the ground before bridging back up to the start using your adductor. These place a ton of stress on the adductor/groin so make sure to really ease into the tension and avoid forcing the ROM. Perform set on each leg here before moving on. Rest 60 sec before E2.
E2: Side Lying Hip Raises- 2x1RIR each with bw
Again, start in the side plank position but with your legs bent at the knees and hips. Elevate your knees by ~12 inches but with the outside of the lower thigh being the pivot point now. Allow the hips to drop to the floor before bridging up using your abductor and "opening" at the hips at the top of the ROM. This will engage both the bottom abductor (for bridging) and the top (for opening the hips). Keep the tempo slow and controlled and attempt to keep the tension in the glutes/hips rather than your abs/obliques. Full rest before returning to E1.
DISCLAIMER: Bryce Calvin is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Consult your physician on matters regarding your health. Materials in email transactions are not to be shared.