We function both bilaterally (both sides of the body) and unilaterally (one side of the body). Consequently, it is important to regularly train our bodies both bilaterally and unilaterally.<\/p>\n
This week a comprehensive Super Set Circuit designed to work bilaterally and unilaterally is featured. As always, prior to beginning any exercise program, please consult your physician.<\/p>\n
Perform this circuit one-three times through, on two-three non-consecutive days. Always perform a thorough 5-10 minute warm-up prior to this program and a thorough myofascial release\/stretching\/flexibility segment afterward.<\/p>\n
\u2022 Perform supine bench presses with moderate\/heavy dumbbells, one set of 8-12 reps followed by unilateral chest flyes with moderate\/heavy dumbbells; one set of 8-12 reps each side. Repeat twice through with a 15-second active recovery interval between the bench press and the chest flyes. <\/p>\n
\u2022 Perform either full pull ups, assisted pulls or inverted rows from a pull-up bar, one set of 8-12 reps followed by standing high\/low unilateral rows from tethered heavy gauge tubing or the functional station of a multi-gym, one set of 8-12 reps each side. Repeat twice through with 15-second active recovery intervals.<\/p>\n
\u2022 Perform triceps dips from a bench, one set of 8-12 reps followed by kneeling unilateral triceps pushdowns from the functional station of a multi-gym or tethered moderate gauge tubing, one set of 8-12 reps each side. Repeat twice through with 15-second active recovery intervals.<\/p>\n
\u2022 Perform standing biceps curls with a moderate\/heavy skull crusher bar or barbell, one set of 8-12 reps followed seated Preacher\/Concentration unilateral biceps curls with moderate\/heavy dumbbells, one set of 8-12 reps each side. Repeat twice through with 15-second active recovery intervals.<\/p>\n
\u2022 Perform wall squats with a stability ball and heavy dumbbells suspended to the sides, one set of 8-12 reps followed by one leg squats from a TRX Suspension Trainer (i.e. one leg is not touching the ground) or unilateral leg presses from a leg press machine, 8-12 reps each side. Repeat twice through with 15-second active recovery intervals.<\/p>\n
\u2022 Perform standing unilateral hip abduction with ankle cuff tubing around the ankles, supported, one set of 8-12 reps, each side, followed by supine hip abduction with ankle cuff tubing around both ankles with the legs extended over the hips, one set of 8-12 reps. Repeat twice through with 15-second active recovery intervals. <\/p>\n
\u2022 Perform standing hip extension from the functional station of a multi-gym with cuff around the ankle; one set of 8-12 reps each side, followed by supine bilateral hip extension roll outs from a stability ball, one set of 8-12 reps. Repeat twice through with 15-second active recovery intervals.<\/p>\n
Jackie Wright is the owner and manager of Mountain Life Fitness in Granby. She may be reached at her website at www.mtnlifefitness.com and her email at jackie@mtnlifefitness.com<\/p>\n","protected":false},"excerpt":{"rendered":"
We function both bilaterally (both sides of the body) and unilaterally (one side of the body). Consequently, it is important to regularly train our bodies both bilaterally and unilaterally. This week a comprehensive Super Set Circuit designed to work bilaterally and unilaterally is featured. As always, prior to beginning any exercise program, please consult your […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[97],"tags":[],"class_list":["post-31775","post","type-post","status-publish","format-standard","category-local-news"],"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-09-02 13:37:53","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"distributor_meta":false,"distributor_terms":false,"distributor_media":false,"distributor_original_site_name":"KIFT - The LIFT FM","distributor_original_site_url":"https:\/\/alwaysmountaintime.com\/kift","push-errors":false,"_links":{"self":[{"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/posts\/31775","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/comments?post=31775"}],"version-history":[{"count":0,"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/posts\/31775\/revisions"}],"wp:attachment":[{"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/media?parent=31775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/categories?post=31775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kift\/wp-json\/wp\/v2\/tags?post=31775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}