#089 The Imbalance Eliminator: 30-Min Equalizer

Identifies and fixes the side-to-side strength differences that limit performance and lead to injury

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• If you’re low on energy, focus on the movement and just push through

• Focus on Consistency rather than perfection

Workout #089:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Split Jump Lunges (Dynamic - Power)
   How to Do It:

   • Start in lunge

   • Jump to switch legs

   • Land softly

   • Continue alternating

Easier Variation: Step through changes instead of jumping, alternating legs while maintaining proper lunge form.

2. Plank Arm Raises (Upper Body - Balance)
   How to Do It:

   • High plank

   • Lift one arm

   • Hold briefly

   • Alternate arms

Easier Variation: Widen foot stance for more stability and hold for shorter durations.

3. Russian Twists (Core - Rotational Strength)
   How to Do It:

   • Seated, feet off ground

   • Lean back slightly

   • Rotate side to side

   • Keep chest up

Easier Variation: Keep feet on the ground while performing the twisting motion to provide more stability.

4. Wall Sit (Lower Body - Isometric Strength)
   How to Do It:

   • Back against wall

   • Slide down to 90 degrees

   • Hold position

   • Keep core engaged

Easier Variation: Hold a higher position (less knee bend) or take brief breaks during the minute.

5. Archer Push-Ups (Upper Body - Unilateral)
   How to Do It:

   • Wide push-up stance

   • Bend one arm

   • Keep other straight

   • Alternate sides

Easier Variation: Perform from knees or use a standard push-up position and simply shift more weight to one side at a time.

6. Star Jumps (Dynamic - Power)
   How to Do It:

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Reduce the range of motion by not crouching as low and not extending limbs fully during the jump.

That's it. How’d it go today?

Let me know, I read every answer to adjust future workouts.

To recap, here's what you hit today:

• EXPLOSIVE POWER BOOKENDS! Split jump lunges and star jumps create maximum intensity at the beginning and end of each round for optimal fat-burning and power development!

• UNILATERAL STRENGTH BUILDER! Plank arm raises and archer push-ups eliminate side-to-side imbalances by forcing each side of your body to work independently!

• STATIC-DYNAMIC CONTRAST! The isometric challenge of wall sits pairs perfectly with the dynamic rotational power of Russian twists for complete lower body and core development!

See you tomorrow morning!

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