Focus on Function – Train Bilaterally and Unilaterally

We function both bilaterally (i.e. both sides of the body) and unilaterally (i.e. one side of the body). Consequently, it is important, if we choose to function optimally, 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.

Combining Bilateral and Unilateral Muscular Strength Training Exercises

Perform this muscular strength training circuit one-three times through, on two-three non-consecutive days/week.  Each set should be performed to a point of momentary muscle failure.  Always perform a thorough 5-10 minute warm-up prior to this program and a thorough myofascial release/stretching/flexibility segment of 5-10 minutes following the program.

-Perform supine bench presses with moderate/heavy dumbbells, one set of 8-12 reps followed by unilateral chest flyes with moderate/heavy dumbbells (i.e. approximately 60 percent of what you are able to lift on a bench press); 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, Smith Machine or TRX Suspension System, 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 a 15-second active recovery interval between the pull-ups and the unilateral high to low rows.

-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 a 15-second active recovery interval between the dips and the pushdowns.

-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 a 15-second active recovery interval between the bilateral barbell curls and the unilateral dumbbell curls.

-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 a 15-second active recovery interval between the bilateral wall squats and the unilateral one leg squats or presses.

-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 a 15-second active recovery interval between the standing unilateral hip abduction and the supine bilateral hip abduction.

-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 a 15-second active recovery interval between the standing hip extension and the supine hip extension.

Jackie Wright is the owner/manager of Mountain Life Fitness, LLC located in Granby, Colorado.  She may be reached at her website at www.mtnlifefitness.com and her email at jackie@mtnlifefitness.flywheelsites.com