🦍 “One Leg, One Core”

Stability over speed. Control over chaos.

Total Time: ~30 minutes
Equipment: None

Intent: Single-leg integrity + deep core strength

WARM-UP (Hip Mobility Priority — 6–8 minutes)
Hip Mobility Block

    90/90 Transitions – 6 / side

    Hip Airplanes (assisted or light) – 2 / side

    Deep Squat Hip Shifts – 5 / side

Core Activation

    Dead Bugs – 6 / side (slow)

    Glute Bridges – 10 reps (2-sec squeeze)

BLOCK 1 — SINGLE-LEG FOUNDATION (STRENGTH + CONTROL)

3–4 rounds

A1. Single-Leg Sit-to-Stand (Box or Chair)

    8 reps / side

    Sit fully, stand on one leg

    Control the descent

    No push-off from the other leg

A2. Single-Leg Glute Bridge

    10 reps / side

    Full hip extension

    Slow lower

    Hips stay level

    Rest: 45–60 sec

BLOCK 2 — UNILATERAL SQUAT & HINGE PATTERN

    3 rounds

    B1. Skater Squats (Rear Foot Light Touch)

    6–8 reps / side

    Sit back into the hip

    Front knee tracks clean

    Balance first, depth second

B2. Single-Leg RDL (Bodyweight)

    8 reps / side

    Hinge from hips

    Long spine

    Slow and controlled

    Rest: 60 sec

BLOCK 3 — CORE (ANTI-ROTATION + FLEXION)

    3 rounds

C1. Single-Leg Dead Bug

    6 reps / side

    One leg extended, opposite arm reaches

    Low back stays flat

    Slow tempo

C2. Side Plank with Top-Leg Lift

    20–30 sec / side

    Hips stacked

    Lift top leg slightly

    No rolling forward/back

    Rest: 45 sec

BLOCK 4 — LATERAL HIP + ABS

3 rounds

D1. Standing Single-Leg Abduction

    12–15 reps / side

    Toes forward

    No torso lean

    Control both directions

D2. Seated V-Hold or Hollow Hold

    20–30 sec

    Rib cage down

    Smooth breathing

    Rest: 45 sec

FINISHER — SINGLE-LEG CORE BURN

2 rounds

    Single-Leg Wall Sit – 30 sec / side

    Mountain Climbers (Slow, Controlled) – 20 total

    Cross-Body Toe Touch Crunch – 10 / side

    Minimal rest.