#109 One Side at a Time: The 30-Min Balance Fix

Identifies and corrects left-right imbalances that cause injuries and limit your athletic potential

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

• Consistency beats perfection–I’m glad you showed up!

Workout #109:

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. High Knees (Dynamic - Cardio)
   How to Do It:

   • Run in place

   • Drive knees high

   • Use arm motion

   • Stay on toes

Easier Variation: March in place at a slower pace while still focusing on lifting knees toward chest.

2. 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.

3. Side Lunges (Lower Body - Lateral Strength)
   How to Do It:

   • Step wide sideways

   • Bend stepping leg

   • Keep other leg straight

   • Push to return

Easier Variation: Take shorter steps to the side and reduce the depth of the lunge until mobility and strength improve.

4. Hollow Body Hold (Core - Total Core)
   How to Do It:

   • Back pressed down

   • Arms by ears

   • Legs straight, lifted

   • Hold position

Easier Variation: Bend knees to 90 degrees or position arms alongside body instead of overhead to reduce difficulty.

5. Single-Leg Deadlift (Lower Body - Posterior Chain)
   How to Do It:

   • Balance on one leg

   • Hinge at hips

   • Other leg extends back

   • Return to standing

Easier Variation: Tap back foot for balance at the bottom of the movement or use support if needed.

6. Jumping Lunges (Dynamic - Leg Power)
   How to Do It:

   • Lunge position

   • Jump up

   • Switch legs

   • Land softly

Easier Variation: Perform alternating lunges without the jump, stepping forward and backward to work the same muscle groups with less impact.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• UNILATERAL STRENGTH REVOLUTION! Archer push-ups and single-leg deadlifts force each side of your body to work independently, eliminating hidden imbalances that limit performance!

• LATERAL MOVEMENT MASTERY! Side lunges develop the often-neglected side-to-side strength and mobility essential for real-world movement and injury prevention!

• CARDIO-POWER INTEGRATION! High knees and jumping lunges create the perfect cardiovascular-strength combination that burns calories while building athletic power!

See you tomorrow morning!

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