Training Asymmetries for Movement Health and Performance

From strong and weak sides to strong and stronger sides

Physical asymmetries are a natural part of being Human. It begins early in brain development resulting in being “right-handed” or “left-handed”. Through the years as children and adults, we naturally develop a side that we tend to favor over the other.

Training our individual “sides” helps ensure that our natural asymmetries do not progress into overt “imbalances”, which can negatively affect our activities of daily living and athletic performance. Don’t be surprised if you see significant differences between your two sides during this workout. This is normal… and is why we do this kind of training.

Today’s feature movement is the Pistol Squat. This is a challenging movement that requires balance, coordination, core stability, and leg strength, and is a highly effective way to train your left and right sides individually. In its strict form, this movement is inaccessible for many athletes, so I have included a video tutorial for Pistol Squat Progressions with options for all fitness levels. The option I use in my workouts is a medball to set the target for the depth of the squat.

Now is a great time to come out of your comfort zone and try something new to help take your fitness to a new level.

We challenge upper body asymmetry with the Renegade Row and generate fatigue with the burpees to add a little extra challenge!

Enjoy this one! You will get fitter today!

Warm Up

AMRAP 7 (As many rounds as possible in 7 minutes)

• 20 Up Downs

• 20 alternating lunge in place (left + right = 2 reps)

• 6 plank alternating shoulder taps (Knees or toes)

Movement Practice

Take 5-10 minutes to test out your weights and options for the workout. Please review the video for Pistol Squat Progressions and select your options for the workout.

** Please ensure you can perform the movement confidently, with solid mechanics, using the option that you choose. You will fatigue quickly and form suffers under fatigue, so to stay safe, pick an option you are confident in. If the pistol options are not sufficient, substitute the Bulgarian Split squat (below).

Take this time to also practice the Renegade Row and select a weight that allows you to do all 10 repetitions unbroken.

Movement options:

• Up Downs as a substitution for the burpees. Also, please see the burpee VIDEO for modifications.

• If there is no pistol squat option that is accessible to you, substitute the Bulgarian Split Squat. To make the movement easier, lower the elevation of the back leg. Even just a slight elevation on a plate or short block is beneficial.

• For the Renegade Row, if you are unable to perform the movement with dumbbells, substitute the Alternating Shoulder tap.

Workout

Part 1 - 7-minute Core Activation - Follow along from Train FTW

Part 2 - AMRAP 15 (As many rounds as possible in 15 minutes)

• 10 Burpees

• 10 Alternating Pistol Squats (If choosing the split squat option, do 5 repetitions on one side, then switch and do 5 repetitions on the other side).

• 10 Renegade Rows (Advanced: 20# dumbbells; Scaled: 10-15# dumbbells) - Right + Left = 2 repetitions.

Cool Down

Finish up today’s workout with a 15-minute full-body yoga flow sequence from Five Parks Yoga to jump-start your recovery, lengthen your muscles, and return your energy systems to baseline.

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Housekeeping….

This just dropped….

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