Contralateral Lifting Program

Contralateral- pertaining to side of the body opposite to which a particular structure or condition occurs. Ex: for a single leg RDL- if the left leg is doing the work, the right arm/hand will be holding the load. Completing a training protocol that includes contralateral exercises can increase core strength and stability while challenging the body and keeping training fresh. A 3-Day program is listed below. Most exercises can be found over on my YouTube Channel. https://www.youtube.com/channel/UCRg80Hy1wS02itqR34hZiVw

Day 1 A1) KB Piston Squat + Overhead Press 4x6ea A2) Plank Aquaman 4x5ea

B1) Deadbug 4x6ea B2) Split Squat + Band Row 3x6ea

C1) SA DB Bench Press 3x5,4,3ea C2) SA Bird Dog Row 3x5ea (Anti-Rotation Row)

Day 2 A1) KB SL RDL 4x7,6,4,3ea A2) Birddog 3x6ea

B1) Step Up + DB Overhead Press 4x4ea B2) Split Stance Band Row 3x8ea

C1) Split Stance Anti-Rotation Chops 3x5ea C2) Superman Shoulder Taps 3x8ea

Day 3

A1) Reverse Lunge + Cable Row 4x8ea A2) Deadbug 4x6ea

B1) Split Squat + DB Overhead Press 4x4ea B2) MB Groin Squeeze 3x :15

C1) SA Incline Bench Press 3x5,4,3ea C2) Band Facepull 3x10

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