Day 7: Stability Under Load

Day 7 challenges your ability to stay stable while working unilaterally. Focus on strong positions, controlled movement, and steady effort through each set.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles
• Single-leg balance holds (30 seconds each side)

Main Workout (25 minutes)

Movements

1. Single-Arm Chest Press with Reverse Lunge (both arms)
2. Single-Arm Overhead Tricep Extension with March (both arms)
3. Split Stance Rotation (both sides)
4. Cable Abduction (both legs)
5. Single-Leg Lower with Upper Body Resistance (both legs)

Workout Format

45 seconds work | 15 seconds rest | 4 rounds total

Complete each exercise for 45 seconds on one side, rest 15 seconds, then complete 45 seconds on the other side (where applicable), rest 15 seconds before moving to the next exercise. After completing all exercises on both sides, that's 1 round. Repeat for 4 total rounds.

Important: Exercises marked "both arms," "both sides," or "both legs" require you to work each side separately during your 45-second intervals.

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Single-Arm Chest Press with Reverse Lunge (Both arms)

2. Single-Arm Overhead Tricep Extension with March (Both arms)

3. Split Stance Rotation (Both sides)

4. Cable Abduction (Both legs)

5. Single-Leg Lower with Upper Body Resistance (Both legs)

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Glute stretch (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Brace your core: Unilateral work challenges stability - keep your core engaged throughout
• Move deliberately: Don't rush through reps. Control beats speed in stability work
• Balance imbalances: Notice if one side is weaker - that's valuable information for future training
• Use a mirror if possible: Check that you're staying square and not compensating with rotation