The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.
Single sided exercises are an important addition to your program. From improving balance and stability to minimizing disproportions in strength and other asymmetries, you’ll reap many benefits from this kind of movement.
In On the Level you’ll do three single-sided, balance challenging exercises. We’ve also thrown in Rear Delt Raises, and although these won’t challenge your balance, they will help you work on your posture and strengthen the often neglected rear deltoids (back of the shoulders).
Another note: for the Braced Single Leg Deadlifts you’ll want to hold onto a wall or something stable. We’re taking out the balance aspect of this exercise this time so the focus is more on developing the bigger muscles (glutes and hamstrings) instead of working the smaller stabilizer muscles.
You’ll do a ladder of 12/10/8/6 of the following sequence:
- Split Lunges
- Renegade Rows
- Braced Single Leg Deadlifts*
- Rear Delt Raises
You’ll need two dumbbells for this workout or you can use kettlebells. Make sure the kettlebells are 35 pounds or bigger for the Renegade Rows, as smaller bells tend to topple over during that exercises. This workout can also be done with just one dumbbell or kettlebell; simply work one side at a time for the Renegade Rows and Rear Delt Raises.
Try to move between exercises with little to no rest, and then rest at the bottom of each round for 30 to 60 seconds.
Make sure to warm-up before each WOW. Some suggestions are a minute or two of jumping jacks, jogging, or stair walks. Then do two to three minutes of 10 squats, 10 push-ups, 10 half roll backs, and 10 bird dogs. Do the squats and push-ups at an easy-for-you modification.