Warm Up
- 800m (½ mile) @ Easy pace or 150 Side Straddle Hops – Conversational pace and can breath out of your nose only.
- 10 LBAC, 10 Huggy Bears, 10 Abe Vagodas, 10 Grass Pickers, 30 second Plank, 10 Merkins, 10 Peter Parkers, 10 Monkey Humpers, 10 Ankle Rolls per side
The Single Leg Slayer
Note: This workout will test your balance and core strength while you exercise. You will be standing on one leg the whole workout and switching legs while trying to remain balanced on one leg. It would benefit you to have two to three different weighted coupons, kettlebells, and/or dumbells (light, medium, heavy) for this workout.
Round 1 – 2 Circuits
Chin-ups -can use a weighted vest or a weighted rucksack for added challenge – 6-12 reps
Romanian Deadlifts with Coupon https://www.youtube.com/watch?v=oPTCJjPE0l8 – 8-10 reps per leg
Side Plank w/Leg in air https://www.youtube.com/watch?v=JupYk_YSPJs – 20-30 seconds per side
Round 2 – 2 Circuits
Single Leg Merkins https://www.youtube.com/watch?v=cM9Fc-Lfv0A
-alternate leg halfway; can use a weighted vest or a weighted rucksack for added challenge – 12-20 reps
Single Leg Squat to Box, Bench, Etc. https://www.youtube.com/watch?v=uJ4eA2wUXdw – 6-10 reps per leg- can use coupon or weighted vest or rucksack for added challenge
Single Leg Hops https://www.youtube.com/watch?v=bLxN9UST8a8 – 10 reps side to side & 10 reps front to back per leg
Round 3 – 2 Circuits
Single Leg Coupon Press Overhead– medium coupon- switch legs halfway – 8-12 reps
Single Leg Calf Raises https://www.youtube.com/watch?v=hXB5YxfeoDo -can use a weighted vest or a weighted rucksack for added challenge – 8-12 reps per leg
Single Leg Plank https://www.youtube.com/watch?v=Vk31eO2cJBk – 1 minute- switch legs after 30 seconds
Round 4- Partner Finisher (If you don’t have a partner, use a wall, bench or modify) – 3 Circuits
Single Leg Squat w/Partner https://www.youtube.com/watch?v=xw0TpRo7hhA– can use weighted vest or rucksack for added challenge – 6-12
Single Leg Bent Over Row with Partner https://www.youtube.com/watch?v=McIJo_EfUQw -Partner 1- Lean forward with one leg in the air and grab partner’s legs and pull his legs to your chest; Partner 2- Remain in merkin position until other partner finishes – 8-12 rep then switch partners
Single Leg Plank with Glute Bridge https://www.youtube.com/watch?v=_xovDWgYLFg – Partner 1- Does single leg plank while switching legs halfway; Partner 2- Does reps of Glute Bridge off of parner 1’s back.
Single Leg Hop Indian Run– Start hopping forward on one leg and perform the same as Indian Run format. – 0.25 miles – switch legs at ⅛ mile point