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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Instagram and Twitter: @NateWilliamsSC
Facebook: Facebook.Com/NathanWilliamsStrength
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