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 physician.
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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
Jackie Wright is the owner and manager of Mountain Life Fitness in Granby. She may be reached at her website at http://www.mtnlifefitness.com and her email at jackie@mtnlifefitness.com