38 Minute Unilateral Lower Body At Home Workout II ABSOLUTION DAY #13

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your unilateral lower body workout. This is day 13 of your absolution challenge. But this is also a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your level. We are going to work the entire lower body and core today. Also, get your heart pumping for some cardio. And we're going to do it unilaterally, meaning one side at a time. I'll be working with dumbbells and kettlebells today. May a mini loop band if you have one. Otherwise, just use what you've got. Are you ready? Let's do it. Start. Let's just get our bodies warm. We're gonna keep this warm up pretty short just because we want to keep this workout on the shorter side. Get you in, get you out. You guys know, if you've been here before, that's how I like to roll. I want to make sure that you can get it all in. I know many of us are busy. Most of us are busy. We have a lot going on. So when, you know, we don't need to spend hours and hours getting our workout, you can get it done effectively, efficiently in a shorter amount of time. Let's take it right here. Let's roll through those hips, opening it up. So unilateral just means one side. Bilateral would be two sides. Right. So we're going to be working a lot of right leg, left leg, and some moves that, you know, lunges right. Are you in a lateral move where your other leg might be assisting, it might be stabilizing, it might also be working. But we're going to get it working unilaterally. That helps us not only work our balance. Let's go ahead and take it right here. Just side to side reach. And of course, we're incorporating a lot of balance this month with our absolution month. That helps us engage our core and get our core working hard to stabilize. Walk those feet in. Let's go flat back down and round it up. We need that back warmed up and ready to go to work both our lower body and our core. So unilateral work improves our balance, improves our stability. Works that core. Hold it here. But also it helps improve those muscle imbalances. Most of us have one side that's a little bit stronger than the other, maybe a little bit tighter, and working them one at a time. Bring it in and round it up right here. Let's tap it Back a little lunge. So start just opening up. It can be a tap back, and then if you want, you can drop to a lunge. So working things one at a time is going to help keep both sides strong, both sides working, and improve your mobility. Speaking of mobility, let's take it down right here. So a little stretch over. If you need some balance, grab onto the wall or a chair, bench if you can. Drop it down, walk that foot out, drop that knee, get a little stretch forward to open up that hip. And if you're able, reach up and down. Rotate in through the spine. That's not right for you. You just stay up top and up. Switch. You can either switch from the plank or switch up top, but take it here. Start with that little side bend over, and then let's drop it down to here. Walk that foot up, drop that knee down, if that's okay for you. Little stretch. Open up the hip. I know this is hard for all of us, but do the best you can. And then if you're able to reach it up, drop it down, reach it up, drop it down right here. And walk it back to that high plank. Little forward and back to warm up the core. You can do a little press up to that down dog pedal through those feet, then back down through the center. And if you're able, little rotation here. Open it up, back to center. You can also drop that knee just a few at your own pace. And then we're bringing it up. We're jumping right in. Walk your feet in or jump them in and slowly bring it up. All right? Tap and reach right here. Here's what we got, team. We are gonna get it done in those three rounds of 30 seconds. So you guys know we do this format a lot. Basically, it's a progression. It helps us be able to push a little harder, and then it gives you options. So your first round is always your back to basics, so you can always stay with just that. Then I'm going to give you an option the next 30 seconds to take it up in a different way. Maybe that's adding a little more balance, a little more core, and. And then your third round will be a little extra burn. All right? So you pick what is best for you. You don't have to go up and up. You can stay with the regular three rounds of 30 seconds. Right side, then left side. We're gonna have fun with it. All right, team, so go ahead, shake everything out. Watch me here. We're gonna start with a side lunge, so you can have one Weight, dumbbell or kettlebell? I'm gonna go kettlebell so I can go a little heavier. But we're going to start with just a stationary side lunge. Shifting your weight here. Then when we add on, we'll step into it to add a little bit of balance. Right. Even give you that option for the knee. Our last round is going to be a little tap in. So it's a little quick tap in halfway. Go ahead and grab a weight. Get ready. You can start right side or left side? I'm starting my right. Your left first. 30 seconds. Nice and wide. Let's do it. So shift your weight. This is where I really want you to nail down that form. If you have two dumbbells, if you want to go heavy dumbbells, you can go on either side. But here's what I want you to think about. Shift the weight to that side. Also drive those hips back. It's a little hip hinge as well as a lunge in the squat motion. Right. So we're kind of getting all in. That's why we love the side lunge. You can stay right here or you can add the step in. Up to you if you want. Join me here. If that one weight you're feeling, it's pulling in your back, you can take it here. If you want a little extra core, you can drive the knee. You do you, you're gonna hear me say this a lot. This is your workout, so do what is best for you. You can also have two hands with that kettlebell or dumbbell. Up to you. Five more seconds, and then we got that little tap in. Now you may want to take it no weight or take it here. Join me. Tap in, tap out, tap in, tap out. So you never come up all the way. Push off of it. Core is engaged with or without the weight. Tap in, tap out. If that's not right for you, stationary lunge or step in you do. You be where you are today. We have five seconds, then we get a breather. This is your burn. A little heart rate. 3, 2, 1. Give your hands a little break. So we'll have 30 seconds in between intervals because we go 30, 30. Then we get a 30 minute break up to you. I'll give you some little cardio mobility to keep it moving. You can grab water, whatever you need, all right? Because you're gonna feel that heart rate, you're gonna feel that burn. Obviously, when we're working this side, this side is working too. So we do want to give it a break before it becomes the superstar. Which is right now. Get set. 30 seconds. Here we go. Bring it up. Cross. So if you're crossing with one weight, I want you to think about keeping that chest open, even if you're not two weights. Chest open, shift your weight. If you feel like you can't shift your weight, you may be a little too wide, right? You may want to keep that foot a little closer so you can really shift your weight to the side. Core engage. Right. Core month. So we're adding lots of core, starting with that tap in. If you want move it moving in and out of that side lunge. You can keep it stationary. You do you. This is your workout, and there may be many reasons. Maybe you want to keep it stationary because you can go a little heavier. Great reason, right? You want more isolation. If you need to go a little lighter, maybe you want to move through it or. Or both. All right, we're going to go to that tap in in five seconds. Remember, you can keep it low. You can drop the weight if you need to. Here we go. Tap in, tap out, tap in, tap out. Staying low. So here to here. Halfway in, out. It's not here, right? It's tap in, tap out, tap in, tap out. If you feel better with no weight, set that weight down. But you only got 10 seconds right here. Yes. Leg glutes, booty. Five, four, three, two, one. And relax. All right, team, quick sip of water, and we're gonna get unilateral core, right? So we're gonna take it to our favorite kettlebell core move our windmill. We got 30 seconds right side, 30 seconds left side. That is it, team. You can do it low. Watch me here. Turn that toe out low. Windmill here, or hike it up high. Windmill here. Grab that kettlebell. We got 30 seconds, right? 30 seconds left, or whatever you're starting with. High or low? Let's do it. So remember, on that windmill, it's a hinge again. It's a little bit of a hinge, but we're working those obliques, right? We are getting shoulder mobility, so don't think I'm trying to sneak in upper body strength, which it is. But we're getting that core mobility as well as that shoulder and upper body mobility. Keep it moving. Spotting the bell, looking up. Either way, even if the kettlebell's low, spot your arm up top. 3, 2, 1. Get set up for the other side. Here's what we got, team. Power it up. We're gonna take it down in 3, 2, 1. 30 seconds, then we're moving into our next round. Some Warm in here today. We've had a lot of weeks of winter rain, which is abnormal for us here in Southern California. And the gym's been pretty cool. But today it is hot. 10 seconds. Remember, it's a hinge, soft bend in both knees. But you're not squatting right. You're taking it down. 3, 2, 1. And relax. All right, team, so grab a sip of water if you need it. Now we're gonna prep for our swings. So it's unilateral day. So we are gonna do a one legged swing or a one sided swing, both with your upper and your lower. But we're gonna start with just that regular swing. And we're gonna prep with that deadlift. So grab some water. I'm gonna go a little bit heavier. And we're going to start with the deadlift. You can always stay, stay with the deadlift. We're going to use it as a little prep. Shoulders back, core engage. Dumbbell or kettlebell or two dumbbells. You're going to hinge it here, so join me here. I know this is bilateral two legs, but our first round of deadlifts and swings is going to be two legs. So we're prepared for it. We got a little hinge pattern in our next round as well. Right through here. So hinge, drive those hips to the back. Remember, your hinge is not a squat. Hips go back and up as if you're trying to shut the car door. Flat back and then squeeze your lots of booty. Three, two, one. All right, you can keep that. Or if you are comfortable with the swing, if you've done a swing before. Remember, we're gonna pull it back. Not pull with your arms, but pull with that lower body. Squeeze in your back muscles. Power it up, lock it out and let it drop. All right, we got 30 seconds. Lower body doing the work. It's a lower body workout. Here we go. In three, two. Prep it. And here. Power up, let it drop. Hinge. So it's not a squat and a raise. It is a hinge and you're powering up. It's a swing. It's a power move. So I want you to lock out with the knees and the hips and the glass glutes. Drive it up. Yes, yes, you can lock out. Let it drop. Breathe. Five seconds. You got four, three, two, one. Swing and relax. Yes. Use this time to catch your breath. You got about 30 seconds to breathe. Then we're going into our next round. As always, if you need longer, hit pause. Take your time. This is what we got, team? I am going heavy to medium dumbbells. We're going to start with a curtsy lunge on the right. So curtsy lunge, stepping into it. Then we're gonna go lunge into either a kickstand deadlift or lunge into a one legged deadlift. Then we're gonna have a little pulse, so it's going to be down and up. All right. It's gonna get a little tricky, but we'll start with a curtsy. Right leg forward, left leg back. Here we go. Curtsy. Tap it in and up. So dropping it low. So remember this curtsy, you're crossing behind hips and shoulders. Stay square. Pressing through that hip and outer thigh. Yes, you can. Trying to drop that knee low. But if that's not right for you, if you need to modify, modify here. Totally fine. Just keep that front leg doing the work. Remember what's coming. We're adding a deadlift. So when you come back out of the curtsy, kickstand, deadlift or one leg right here, curtsy, take it here, kickstand deadlift and up or curtsy here. If you feel good enough to make it fluid, you can. Without putting that foot down. That's where our core is coming in. Remember I said we were adding that core. Absolution month kickstand is still going to get that core in. So totally fine to be here. Let's get one more. Watch me for your pulses right here. Let's just pulse regular. Lunge and hinge. Lunge and hinge. Don't worry about the curtsy. That was too much. Right? Or here to here. Pulse low. Pulse hinge controlled. Yes. Team, you can turn your dumbbells like me if you want. Burn. I know. That's why it's unilateral. 5, 4, 3, 2. Last one, all the way through. Set up Uber. All right, team to review while you shake it out. A little stretch right here. Watch me. We start with just a regular curtsy burn. Then we do curtsy and deadlift. If you want cross the curtsy, kickstand, deadlift, or if you want cross the curtsy, one legged deadlift or just regular curtsy. When we get to our pulses, we'll keep it regular. Go ahead and grab them here. Bend your knees, get set. 30. 30. Starting with your curtsy. Here we go. Take it down, tap it up. This is your back to basics. So whatever you need to do to get that good form, catch your breath. Maybe you're like me and you're feeling a little to the side. Realign that core. Zip it up. Remember, we're going to add more core in the second round because we are getting that. We are getting that deadlift with it. We're gonna add it in three, two, one. Here we go. So take it back. Kickstand or one leg, cross behind, and here. Get low in the curtsy and deadlift. If you can make it fluid like that, keep that back foot off the ground. But if that's too much for your balance, tap it in, take it low. Who burn. 5, 4, 3, 2. All right, regular lunge pulse. Watch me. False lunge pulse. Hinge or lunge. And one leg deadlift. Just low to high. Keep those shoulders pulled back. I know you're tired. If it's starting to feel like you're losing that form, I just want you to stay low. Pulse that. Lunge. Lunge here. 5, 4, 3, 2, 1. Burn. I know. Shake it out. Stretch it. Catch your breath. All right, quick sip of water, meet me down on the mat. We're gonna take it to a side plank. Unilateral core. We're not doing 30. 30. We're just gonna do 30 and 30. Let's go to the side. We're gonna lift up into that plank. Once we get our nice, good hold, hold. We're gonna rotate it. So zip up that core in 3, 2, 1. So hold it here. Find that good balance. Zip it up here. Wrap it in. If you need that knee down, I know those legs are burning. I know that heart rate is up, so focus on that form. Focus on your breathing. Inhale, exhale. Zip it up right. If you need to drop that knee, totally fine. What we're gonna add is we're gonna drop the hip, and we're also gonna cross it in. If you want to do one or the other, just this or just the hip, but join me for 30. Here we go. Cross down and up. Open it up. So you're crossing elbow to the mat. If that's not right for you, you can just do the lower and lift. Or here. Classic unilateral core. So, yes, you're gonna feel a lot of those obliques today, but we love it, right? Remember, you can do the same thing from the knee, or you can just do one or the other. If you want just the twist or just the lower. 3, 2, 1, burn. Stretch it out. I know that's a long time to hold a side plank, so if you need to come down in between and readjust, go for it. Otherwise, let's find that good. Hold on. Zip it up in 3, 2, 1. Breathe. Knee can be down. Feet can be crossed or stacked. Whatever is working for you, stay lifted and zipped up. If you're feeling too much of that shoulder, you may need to adjust where your thumb is. Really drive up from the hip. Not pushing through here. Lift up underneath that armpit. Get ready to rotate it down in three, two, one. Here we go. Lower the hip and rotate it up. Lower the hip and rotate it up. Right through here. Down. None of you guys can hear the weed eater or the lawnmower outside my house. Listen, we gotta get it done when we get it done right, Maybe that's when the gardeners are here. Breathe. We got five, four, three, two, and one. Stretch it out. Yes. Team up onto your feet. Grab a sip of water. Yes, you can. All right, guess what we're gonna go back to, to our swing. We're gonna do a one handed swing. If you've never done one with a kettlebell before, I want you to try it with a dumbbell first. If you have done it with a kettlebell, you can join me here. But we're going through the center. Power it up, let it drop. Power it up, let it drop. If that's not right for you, you just do a one sided deadlift. All right, if you want to try it with a swing, here's what you can think about. Pinky facing out, thumb facing in. Everything else is the same. You can even try starting with your regular swing and then hand off to one. If none of that works for you, regular swing or regular deadlift, doesn't matter. But we got 30 seconds. So if you've never done it with a kettlebell, do the dumbbell through the center. Power up. Prep it. 3, 2, 1. Here we go. 30 seconds, right? So feel the difference. We're actually probably going to feel more of that core. It's tougher for your lower body to power it up. So if you need to switch to two, that's okay. We're here. Up. Yes, but feel that oblique on that side. Feel how your core, because it's offset, has to stabilize again. If that's not right for you, take it here. I feel you. It's tough. We got three, two, one. Swing. And relax. Relax your back or do the same thing. Other side. All right, team, so you know it again. If you want to go one dumbbell, power it up. Or one kettlebell or two hands on both, but let's get it done. Here we go. Shoulders back. Prep it. 3, 2. 30 seconds. Power it up. Power it up. Breathe. Core making sure. You're not letting that back twist. Core is working hard, but also power up with the back of the legs. Feels like too much. Grab it with two hands. I don't want anybody to feel unstable or feel like they don't have good form. If you're losing your form, take it between 2. We got 5, 4, 3, 2, 1. And relax. Pedal those feet. Yes, team. Grab a support sip of water. We are in the home stretch. All right, if you have a mini band, this is where you can add it. It is totally optional, but we're gonna do a little step out squat. So if you have that mini band, we're gonna put it right below your knees, between your knees and your calves. And then I want you to have one heavy weight in the center. We're gonna step it out. Then we're gonna add a little lift breathe. And then we're gonna do a little lift pulse. Lift pulse. If that's too many things for you, just keep it with just your dumbbell or just your band. You can always just keep it here to here. If you don't have a band again, you're not missing out. You're still going to get the work. All right, we got 30, 30 and 30. Grab that weight, grab that band, get set up again. I want you to think about the. The core, especially when we add ourselves off balance. The whole idea behind that, not only are our legs working harder, but our core is working hard as well. So core engage. Sit low. Step out into it. Three, two, one. Step out low. Step in. Press out with the knees as you step out. Like this. Right here. Right. And up. Yes, you can. You can. And up. Breathe out and in. Burn. All right, team, so if you want take that heavy dumbbell, you're going to rest it on the side because we're going to add that little leg lift right here. Step out. Little lift. Step out. Little lift. Step out. Little lift. And breathe. If you can, bring that leg out in between. Back in. Right. Step out. Lift. You do not have to go as fast as me. I know I'm moving at a quicker pace, but you can go here. Lift. Bring it in. Lots of balance, lots of core. All right, team, hold it here. Little pulse. Squat. Little pulse. Lift. Halfway down, halfway up. Breathe. Yes. Burn and burn. Both sides. Do you feel it? I hope you do. And breathe. Yes, team. Pulse. Pulse down. Pulse up. Core. Feel those obliques. 5, 4, 3, 4, 2, 1. Shake it out. Set your weight down. You got 30 seconds. Bring that band up. Let's just get some little steps Right. Keep it moving before we get that other side. We can even tap it back for glutes. Right? And breathe. All right, moving back down. We want to keep it low, grab that weight, step out to the other side. It's a burner, but you can do it. Let's keep it here. Here we go. Step out. Squat. Step in. It's not just this, right? Unless your legs or your knees need that break. But if you can, I still want you to get low. So unilateral. But what's working here? This leg is taking the weight. This leg is moving. So we are getting them both working but separately. Little trick there, right? Breathe right here. Remember, you can always go body weight if that's better for you. If you want, move that weight to the side. Here we go. Here we go. Unilateral. Working hard here, working hard here. Both working, but separately. Bring it in, step out. Race. Bring it in, step out. Raise. If you need that balance, take it on the wall and in. Up. Yes. Burn. You can. I know. Get ready for those pulses right here. Pulse down, pulse up, Pulse down. And up. Yes, team. Breathe. Yes, you can. Low to high. You can balance too. Halfway down, halfway up. Squeeze. Glutes, burn. We got five, four, three, two, and one. Set that weight down. Take that band off. Right, team, let's go here. Little taps. Feel that stretch? Yeah. We're gonna take it down to the mat for a little bit of core. All right, so with our core, we are going dead bug. Then we're going right side, dead bug. Left side, dead bug while we add that push. All right, so go ahead and join me here. Your dead bug is just opposite arm, opposite leg. Join me down here. Zip up that core. Tilt the pelvis. Wrap everything in in three and two, one. Here we go. So opposite arm, opposite leg, Opposite arm, opposite leg. Take it here. And. Whoo. Breathe. If that is too much for you, if you are one of my prenatal or early post, you may need to just do a march, or you can take it to a bridge, but that bridge is coming. Five seconds. Turn your head. If you need to watch me here, I'm gonna press with my left hand into my right leg, and then my right hand, left leg are going out and in. So my hand and my leg are pushing against each other. So we're working opposite sides. So again, both sides of the of the core are working, but differently. Right? Feel it. Yes, team. Pushing against each other. Keep that contraction as you lengthen. If you're modifying, just keep one foot on the floor. We're gonna switch in 3, 2, 1. Other side. Push it in right here. Out and in. Out and in. I have a little less mobility on this side. You can always just take it to just the leg or just the arm. Again, if you're modifying, just keep one leg on the ground and keep that internal pressure for the core. Yes. So close. Five seconds to go in this core. Five, four, three, two. Hug them. And yes, team. All right, team. So up onto your feet. We got another swing. A true unilateral swing. Here's what we got, team. We're gonna do a kickstand swing. So I want you to watch me with no weight first. We're here. You're gonna swing it back, Power it up. I actually think it feels better with two dumbbells. If you wanted to try just one. Keep it on the outside leg if you feel better here. Outside leg if you want to try. 2 if you don't want to do the swing. The swing is not right for you today. Just do that kickstand deadlift. Grab it here. One foot forward, one foot back. Kickstand. We're gonna hinge it. We're gonna prep it. Three, two, one. Kickstand swing. So you'll notice it's gonna play with your balance. Starts to feel like too much. Take it to the deadlift. Still a hinge. Hinge swing. Hinge swing. You gotta really push through that front heel. You're still locking out of the top. I know that's different, but you can do it. 10 seconds. Feel how your core adjusts. One sided swing. Breathe. You got three, two, one, and relax. Little stretch right here. Did you feel it? Did you feel it? Yes, I know. All right, team, so let's take it right here. Burn. Same thing. Other side. You can do just the deadlift. You can do one sided swing or you can do two. But hinge it back. Power it up. The trick is you don't always lock out here, but you do lock out with that front leg. I know that's different, but let's get it done. Done. Hinge it. Three, two, Swing or kickstand. Deadlift up. Really push through that front heel. Front leg is driving the movement. Arms are still along for the ride. They're not working. But squeeze those armpits. Squeeze those shoulder blades, but don't lift those arms. I know. Feels different. And breathe. Power it up. We got five, four, three. Hinge, two, one. Swing. And relax. Feel your arms a little bit on that one too. Right. Quick sip of water, team. I know, I know. All Right, team, down on your back. One quick mini circuit right here. With or without dumbbells. With or without the band, little extra booty. I'm gonna go here, one legged bridge. Up and down, up and down. We're going 30 seconds, right? 30 seconds left. Then we're gonna go right into some core. So join me here. If that doesn't feel right for you, you just go up in a two legged bridge. But if you can bring that left foot in, close that right foot up top, wrap that core, push up and lift. 3, 2, 1, and down. Really drive up again. Both legs are working. This leg is working against the resistance, but this leg is doing the work to lift. It's kind of keeping you from getting too high. And that's okay. Core is stabilizing too. I know it feels weird. So again, you can always take it to that regular bridge. You do you. And up. 3, 2, 1. Other side. Bring it in. Here we go. Up and down. Ha. Push. Think about that lift. I know we're thinking about this, about that leg lower, but I really want you to think about the lift from that single leg on the ground. It's doing most of the work. If you're feeling too off center or you're cramping, take it to that bridge. Maybe you like this better. I know I do. But do what gives you the best form and the most challenge, right? That's what we want. 3, 2, 1. Take that band off. Get a little stretch. We're going right side, left side, scissors. So we're right here. Wrap that core. I'm gonna hold this in here and I'm gonna lift and lower. Okay? So start with the hold. Then we'll add a little lift with it. In 3, 2, 1. Feel the stretch. Starting here. What is that core doing? I want you to bring the heels together. Bring the inner thighs together right here. If you want to add that modification, it's just that one leg going down and up, right? With one foot on the ground. Yes. You can breathe. Boom. Lift heels together, inner thighs together. Lifting that crunch. Switch them right here. Hold it here. Get the stretch. Lift. And lower. If you need a break to really readjust, tilt that pelvis. Wrap everything in. Rest the shoulders down, take it there. Then if you're able, lift inner thighs. Inner thighs. Yes. And breathe. Yes, team. Five, four, three, two, one. Hug it in. Yes. All right, team, we are so close. Let's get it done. I think that's it, but I think we got time for a bonus move, right? Why not? All right, team. So we Got that right side. We're gonna go transverse squat, Transverse squat. Then we're gonna pop it back. That same leg is gonna cross and in, cross and in, pop it up. Transverse and in. Transverse. Then when you pop it down, cross in, cross in. If you don't want to go down to plank, you just do those crosses here. But transverse, one leg, push off of that half side. Climber, right? Is that what it is? Climber, one side, cross in, same leg. There we go. Are you with me? This is it. Let's get it done, team. Get everything out of the way. 60 seconds. You do you your own pace. You're on. Move. Here we go. Transverse for two. Pop it down that leg. That was moving. Take it across, take it in, take it across, take it in, pop it up. Here we go. So you can keep that foot in the plank off the ground, or you can run it if you want to run it and bring it in here. Bring it up. Yes. If the twisting is too much for you, you can just step out into a plie, right? Cross in, cross in and up. You can always be here. Plie or transverse, open up those hips. Cross in, cross in, run it or step it so close. Can you get two more? One more each side, huh? Yes. I know I'm tired, but I'm gonna finish it out. Transverse, breathe, cross in, cross in, and up. Oh, team. I know. I feel it too. Tap it out. Heels. Do you feel those legs? Do you feel your glutes? Do you feel it all? I know I do. I hope you do. All right, team, roll those hips. We're gonna get a quick little stretch, but I really encourage you to get some more on your own. I just want to get you in and out. Make sure you're getting stretching throughout your week. It's not just about the few minutes that we do at the end of a workout. It's about all of our flexibility and mobility training. Pull that heel towards you. Lean into it. Breathe into that. Yes. You did. All right, team, I want to hear from you. Leave me a comment. How did you feel? Did you like that? Unilateral again? We took a little liberty on some things where we were working one side for the push, one side for the abduction. Right. We were getting some things working differently on each side, but primarily right side, left side. I want to hear. How did it feel for you? Did you feel it? Was it different? Could. Could you tell where you have those imbalances? We all have them, so don't feel bad if you do. Were you able to push yourself a little harder. Let me know in the comments. And also, don't forget to like this video. Leave me a comment. Round it up. Breathe. And of course, don't forget to subscribe to my YouTube channel if you are able. Tilt that hip forward. If you can bring it up for that quad stretch that's not right for you, you can prop it up on something or down on the ground and just tilt your hip forward. Lift up while you push back into your hand. Get that quad. I'm feeling it. We got unilateral upper and core coming next week, so get excited about that other side right here. And of course, check out all the links in the description you haven't already. Please join us in the BodyFit by Amy app for the Body Fitness Athletic Club or join me for one on one coaching with Body Fit Elite. And make sure that you follow me on social bodyfit by Amy and check out everything on my website. If you were looking for suggestions of this mat, these dumbbells or kettlebells or bands, it's all in the description below, also on my website and Body Fit by Amy Gear. Thank you so much for being here today. Get some more stretching on your own. Slowly round it up. Let's get one big deep breath in and out. You did it. That was your unilateral lower body workout. Great job everybody.