35-Minute Unilateral Leg Workout with Dumbbells | SplitStrong 35 DAY 8 🔥

Hi, I'm Lindsey Baumgren and this is your 35 minute leg day. Today is all about unilateral training. What does that mean? It means we're training a single side of the body at a time. So we'll focus on just the right leg and then we'll focus on just the left leg. Okay, so you're gonna hit both legs, but you're gonna work them unilaterally, one side at a time. It's gonna reveal your muscle imbalances, your muscle weaknesses, and ultimately gonna make you better, stronger and better in all of your workouts across the board. That's what we want, right? So that's why you're here. You got dumbbe. I have 20s and 15 pounds with me. Try and go heavy. We're focusing all about those legs, right? Your workout looks like this. You have three circuits. Each circuit has two to three strength exercises followed by two burnout exercises. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. I'll keep track of the timed intervals. You just grab your heavy weights and give me your best effort. You ready to work those legs? Let's get started with a good warmup. Okay, you guys, so we're going to get started with a warm up. Let's go ahead. Put your feet together. I'll show you from the side. Put your feet together, hinge over, take a nice forward fold. That should feel really good. We're gonna crouch and curl so my fingertips are gently supporting me on the ground. I crouch, heels pop off the ground and then I extend. Hips go long. Heels plant towards the ground. So bend. Hips pop off or heels pop off the ground. Extend, replant and send it long, right? Nice little bend. Extend. This should feel really good. Opening up that posterior chain. My hammies, my glutes, my low back. Nice. Right here. Just a be and extend. Give me two more just like it. Bend and extend. Last one, last one. Bend and extend. Nice. From here you're gonna play your hands on the ground. You're gonna step back to a nice high plank, shoulder stacked over wrist. And you're gonna go right here and step your right foot outside your right hand. You're gonna give me a nice easy twist. As I twist, I'm dropping my opposing hip towards the ground. I'm opening up my hips. I'm gonna work on my range of motion in my squats, my deadlifts. We're gonna hit all today. Squats, deadlifts, lunges. Switch it out. Other side. Left foot Outside left hand. Easy twist. Dropping my right hip towards the ground. Nice. Hold here for 3, 2, 1. Awesome job. Set it down. Plant knees on the ground. Push back. Child's pose, big toes to touch. Just opening up the hips, sitting back, push those fingertips as far away from your body as you possibly can. Nice. Rock it forward and back, forward and back, creating some hip opening activity. That's what we want for range of motion in our squats and lunges. Give me two more right here. Nice. Last one right here. Nice. Tuck those toes under hips. Go up and back down. Dog. Go ahead, pedal up the heels. Get some good calf ankle mobility going, because those are going to work today, too. Nice. Walk your hands back to meet your feet. Bend the knees, roll up one vertebrae at a time. Neck and shoulders last to rise. We are going to set up a staggered stance because we're going to focus on a staggered stance today. So feet come together. I'm going to take my left toe, open it up to a 90 degree angle, plant my right or plant my left toe, pivot. This is a staggered stance. From here, hands go to the hips, sit back, push forward. So you're just giving me a hip hinge. We're gonna mimic a staggered deadlift right here. Okay? So I'm pushing my hips back, stand tall, squeeze, Push back, stand tall, squeeze. Hips go straight back towards that wall behind me. I have 80 of my weight in this right heel. I have 20% of my weight in my left toe. 80. 20 right. 80. 20. Nice. Get used to this stance. Give me two more right here. Hinge. Nice. Last one. Now, from here, you're going to take the hips down. You're going to squat in the same position. Same position. We're squatting. You can hold your dumbbells at the side. Hold them up here. Hips go down. Right. So it's kind of like a single leg squat. 80% here, 20% here. Really getting into that front leg. Right. Nice. You got four. Awesome job. Three. Stay with it. Two. And one. From here, you're gonna keep this right foot forward. You're gonna step that left foot back to a nice lunge position. Hold it here. Tuck your tailbone towards me. Tiny pulses down in lunge, opening up the hips. Right here. You got five. Four, Three, two. Let's go. All the way down. Lunge and drive. Lunge and drive. Nice work. Right there. All the way down. Drive it up right here. You got four. Nice. Three. Awesome job. Two. Lunge and one. Let's go ahead. Set up that staggered stance on the other side. Feet to touch. Take my right toe. Take it out to 90 degrees. Plant the right toe pivot. There we go. There's my staggered stance. Hands go to the hip, hinge, back. Stand tall, mimicking that staggered deadlift. Okay, 80% right here in the left foot. 20 in that right toe hinge. Stand tall. Opening up the hammies, the glutes, the low back. Getting it all nice and ready to work with some dumbbells. Nice. Two more right here. Hinge, Stand tall. Last one. Take it to a squat. Hips go down this time. Nice. Hips go down. 80% in that front left heel. Driving through that left heel as I stand. Nice. Should be able to wiggle that left toe at the bottom. Trying to find that 90. 90. Knee to hip. Nice. Squat it down and up right there. Love this staggered stance. And you are going to get a lot of it today as we really focus on. On targeting one side of the body right here. Stay with me. You got four. Nice. Three. Awesome job. Two. And last one. Nice work. Keep that left foot forward, right foot. Foot goes back to a lunge. Hold that lunge. Get nice and low. Tuck your tailbone towards me. Open up this hip. Pulse it down right here. Pulse five. Four. Full range lunge in two and one. Here we go. Knee to ground. Drive it up, down and up. There we go. Squeezing through that front glute. Legs are getting nice and warm. Yes. Whoo. Finish that warm up right here. You got four. Nice. Three. Finish it. Two. And last one. Those legs nice and warm. They're about to get real, real warm, if not kind of fiery. Grab a quick sip of water, and we're gonna move into circuit number one. Squats and swings. One heavy dumbbell. One dumbbell is what you need. We're going to focus one side of the body. We'll start right leg. We're going to put the majority of our weight there. Find the staggered stance setup, feet to touch, open pivot. We're going to go right here into a staggered squat. You can keep the dumbbell at the side, or you can hold one dumbbell at your chest. I'll go one dumbbell at my chest. If you have lighter dumbbells, take two, front rack them or hold them at your side. Three, two. Here we go. 40 seconds of work. Down, up, right here. Staggered squat. Getting into that right glute right again. You could grab two dumbbells. Go real heavy here. Take it at the side. Go slower and steadier. Just a nice staggered squat right here. Nice. That saga stands 80% in that front right leg 20% in that popped left toe. I got one heavy dumbbell at my chest. You could have two at the sides, two at the shoulders. Okay, you decide. It's your workout. How heavy are you gonna go today? Gonna push those legs. That's the goal. That is our challenge. You got 10 seconds here. Squat it out. Hips are down. Getting into that glute and quad of that standing leg for 4, 3, 2, and 1. Nice work. We're gonna go into a staggered swing. If you need to, you're gonna step this leg out just a little bit. Give yourself some width here. Hinge, swing, hinge swing. I'm gonna show you from the side, okay? It's a hinge motion, focusing on the hamstrings and glutes. Power comes from the hips. You're on in three, two. Let's go. Hips go back and up. Back and up. So the hips went down on the squat. Now they go back on the swing. Holding that dumbbell, my left hand, but focusing really on my right glute. You've probably done a normal dumbbell swing or kettlebell swing before with 2ft on the ground. This staggered stance is going to put the majority of the work into that Right glute, right hamstring, right hip, hip, back, hip, forward. Just standing straight up. Drive through that right heel. Come on, drive it. Squeeze. Stand straight up. Don't overextend. 10 seconds. Stand straight up. Head go straight up to the ceiling. You got it. Finish. Squeeze that glute for four. Three, two. Give me one more. Nice. Do you feel that glute working? Now you're going to put it together. Combo move. Find that sacred stance. Go a little wider if you need to. Here we go. Hinge, swing, squat, push. Hinge, swing, squat, push. I'll walk you through the arm. Start with the hinge swing in three, two. Let's go. Arm long to the shoulder. Squat, push. Keep it long. Hinge bend. Down. Up. Keep the arm long. Hinge bend down. Long arm. For the hinge swing. Bend it to the shoulder. Squat, push. Big combo move right here. Okay? My shoulder is just stabilizing the weight. My hips, my glutes, they drive the weight 20 pounds. We're getting after it today, you guys getting after those legs? Come on. 10 seconds. Big, powerful move. Putting the hips, the hamstrings, the glutes, the quads for 4. 3, 4, 2. And finish. Nice work. Set it down, shake it out. Ready to repeat those same three moves on the other side of the body? Okay, so we're set it up I have my one dumbbell at my chest. You could go two. Okay. Right toe pivots open right here. This is my staggered stance. Staggered squats in 3, 2. Let's go. This time, 80% of the work is in that left front heel, 20% in the right toe. Okay, switching it out. Really gonna get into that left glute right here. Left leg is gonna work for me. Glutes and quads. Glutes and quads are doing the work on the squat hips, and hammies are doing the work on the hinge. Put it together, you get it all. Big, complex, unilateral movement, focusing on one side of the body at a time. Naturally, you hear my heart rate rise. 10 seconds here. Legs are a big muscle. Takes a lot of oxygen to work them. Come on, you got five. Finish it. Three, two, and one. Nice. If you need to take it a little bit wider to get that dumbbell between your legs, you can hinge swing. That's where we go. Holding the dumbbell in my right hand. Swinging but focusing on that left glute. Left glute, hammy hips. Power comes from. This is a power generating movement. You're there in three, two. Let's go. One of my favorite moves for raising the heart rate in a low impact way on leg day. Right here. The hinge swing takes a lot of power to drive that dumbbell up to eye level. Drive from the hips and the glutes, hips, loops. Hammies, hips, glutes, hammies. Whoo. There it is. Don't overextend at the top. Think hip straight back and drive them forward. Stand straight up. Drive through that front left heel. You got it. You got it. Your hips do the work. Arm just moves the dumbbell. Come on, squeeze. One of my favorite moves for runners. Come on. You got 10 seconds. Target those power generating muscles. Let's go. Bring it home. 5, 4, 3, 2, and 1. Nice work, you guys. You ready to put the two moves together? Staggered squat, hinge swing. Okay, so it's the arm is long, it bends to the shoulders. Squat press, keep it long. Drop, long bend. It's a big, complex move. You can do this. You're on in three, two. Let's go. Hinge, swing, squat thruster. Keep it long. Hinge bend down. Push. Really putting the work into this left glute. Hammy. Let's talk about the muscles. Hips, hamstrings, glutes, quads. Hips, hamstrings, glutes, quads, and my core. Hello. That is turned on. Yes, it is. Whoo. Can always Use a lighter, dumbbell, till you get the hang of this move. It's a big, complex move. Heart rates rising. Yes, it is. Come on. 10 seconds. You got 10 seconds. Dig into that standing left leg. Bring it home. 5, 4, 3, 2 and 1. Nice work. Go ahead, set that dumbbell down. Burnout moves. Who's ready for a burnout? We're gonna walk the box. I'm gonna hold a 15 pound at my chest because this is a challenging move. Get nice in a loaded position. We're gonna walk to our right. We'll walk to our right. I'll guide you through it. Get nice and low. You get two stabs at it to your right. In three, two. Let's go. So walk right. Two. Now go forward. Up, up. Get square side. Side. Take it back, back, back. Get square side, side. Walk up. Up. Bring feet square side, side. My challenge to you, how low can you stay in the legs the entire time? We're called walk the box. Up, up. Get square side. Side. So good for the knees. You say, well, this isn't quite working. One side of the body at a time. This is unilateral training in a different way. Right? Both feet are on the ground. Oh, come on. Three, two, and one. But that challenges you to move in all planes. Moving all planes. Your frontal plane, your sagittal plane. Okay. Your transverse plane. It's a good one. Move number two of your burnouts. No dumbbell required. We're gonna go sacred squat. Okay? Standing on my right or standing on my left leg. Right toe popped. Rapid squats. That's go down, up. Come on, you're on. 40 seconds. Down, up. Right here. How fast can you go? Option A, you stay right here. It's 40 seconds. It's rapid. You only got to do one side of the body once, each side of the body once. Option. Take it to a tiny hop. Hop. You have that option if you choose today. Give me that tiny hop. Give me some power, some power in those legs. Just leave the ground just a little bit. Driving through that front left leg. You feel the fire. It's building. It's building. You got 10 seconds. Bring it home. Fire. Legs on fire. Come on, finish with me. You got this. You got this. 5, 4, 3, 2, 1. Walk it off. Your legs aren't on fire. Stay tuned. We're going to walk the box again. We grab that 15 pound dumbbell, you can walk the box with no weight or you can have one weight. Change directions. You're going to walk to your left. Find that nice loaded squat. Get low let's go. You're on. Three, two, walk. Side, side, up, up. Bring the feet square. Side, side. Take it back, back. Bring the feet square, side. There's a big box right here. You gotta walk it. My challenge, how low can you stay in the legs? You feel the quads moving. Are the quads working? That's the top of the thighs. They're on fire. On fire. It burns. Side, side, back, back. That's why we call this a burnout move. 10 seconds. You got it. It burns. I know. I feel it too. Finish. 5, 4, 3, 2, 1. Holy bananas. Did I want out of that move? See that squinty face? Water break comes after this. Give me the 80. 20. Other side. Rapid squats. Move fast, move furious. Option. Add that tiny jump. I go 20 seconds without the jump. All added. You're on in three, two. Let's go. Down, up. Heart rates rising right here. You don't have to jump. Focusing on that right standing leg. Burn it out. Burn it out. Your quads and glutes, they should be tired. That walk the box. Hello, quads. Option, stay here. Option. You're almost at that 22nd mark. We go jump if you want. Three, two. Option. Add that little hop. Little hop. You got 20 seconds. Come on. 20 seconds. It burns. I know. What are you working for? You're working for that water break. That water break. Come on. It comes to you in 10 seconds. Yes, you can. 10 seconds. You got it. You got it. Don't quit. Not yet. Not now. You got five, four, three, two, one more. Ha. Whoa. Holy bananas. Oh. Shake out those legs, grab some water. That's what we say. Holy bananas. Means I'm at my breaking point. That is tough. Grab some water, bring it back into strength. Heart rate's gonna come down. Back into strength. Deadlifts and lunges, same format. 40 seconds of work, 20 seconds of rest, focusing on one side of the body at a time. So I'm gonna grab one heavy dumbbell. We're gonna work the right leg first. Option, set up that staggered stance. Give me a staggered deadlift right here. Hinging hips. Go back towards the wall behind you. Show you from the side right here. Hinge. Okay. Your other option, single leg deadlift. I'm going to try and go there. I'm going to float that left leg behind me. Dumbbell on the right, dumb on the left hand focusing on that right leg. Okay? Your range of motion, you do, you stagger it or float it. It's up to you. Okay? 40 seconds. In three, two. Let's go. I'm going to find my balance and stability. Slow and steady is the name of the game here. Soft bend in that standing leg. Trying to keep my hips square to the ground. Really focusing on not letting that left hip pop open. Keeping that dumbbell tight to the body. Right Range of motion looks different for everybody here. Deadlifts are slow and controlled. Grab a heavy weight, go slow and steady. All those small stabilizing muscles are working to balance me. My core is turned on, and I'm really hitting the hamstring. Finding length through the hamstring as I drive my hips back. Then I squeeze the hamstring, drive my hips forward. You got it. You got five, four, three, two. And you're out. Nice work, you guys. Okay, now we go. I'm gonna keep one dumbbell. We're gonna keep that right leg forward. Left leg goes back. It's a one and a half lunge. Down, half down, top. So all the way down, halfway up, all the way down to the same top. We're going to add some time under tension. You're there in three, two. Let's go. Keep the right leg forward. Down, half down, top. Lunge, lift. Halfway up, all the way down. Drive. Just that left leg steps back to work. Now, you'll notice I have one dumbbell. You could always add another dumbbell in the other hand if you want to increase that load. Focusing on that front right glute and quad. The quads and glutes right here. That's what works during a lunge. Increasing the time under tension puts more load on the top of my thigh. My quad. 10 seconds down, half down, top. You got it. Down, half down. Last three, two, one. Finish it. Are you ready to put the two moves together? You have a staggered or single leg deadlift. Okay, stand up. Step back to lunge. Stand up. One staggered or single leg deadlift. One lunge. Let's put them together. I love this. Break them apart, then you put them together. You're on in three, two. Let's go again. Slow and controlled hinge, stand, lunge, sand hips, back. Find stability. Hips down. Nice. Hips go back on the deadlift. Hips go down on the lunge. Hello, standing leg. Is it on fire? Holy bananas. That standing leg is on fire. Hinge. This is three minutes, not quite, but almost three minutes of consecutive work on that standing leg. It should be on fire. 10 seconds. Yes, you can. Come on, hinge, stand, lunge, stand. Hello, balance. Hello, corner core. Five, four, three, two. You're out. Walk it off. Shake it off. Set that dumbbell down. Same thing. Other side, you guys. Same thing. Other side. That standing leg. Oh, that right leg on fire. Let's make the left leg feel some fire too. Grab the dumbbell with your right hand. Option. Set up that sacred stance option. Floated in three, two. Let's go. Single leg. Deadlift or stagger? Deadlift. Okay, this is my weaker side. You might see me wobble a little bit more on this side. That's normal. We all have a weak side. That's why I like unilateral challenge, unilateral training. It challenges our weak side, right? It challenges us to work out those muscle imbalances. If you have, say, example, your quad dominant, your quads might take over in every exercise. This forces you to break it down. Make those hamstrings work for 10 seconds. Come on. 10 seconds. Yes, you can. Slow and steady. One rep at a time. Take out those wobbles. Three, two, and one. Nice work, you guys. Right into that one and a half lunge, right? So I keep that left leg forward. Right leg goes down, half down, tap. We're gonna make that quad work. Time under tension in the lunge. Front glute, front quad. You're there in three, two. Let's go. Let's go. Lunge, half lunge. Top, down, up, down, top. So I'm just coming halfway up, down, halfway up, down, top. Think about dropping that back knee to the ground. Halfway up ground, top. Putting the work into that front left leg. Yes. Put the work into that front left leg. Come on. Whoo. Your glutes and your quads. You got it. They should be on fire. Yes. They're doing all that work. All those small stabilizing muscles around your hip are working. Yes. 10 seconds. Also so good right here for postpartum mamas because you're getting all those small stabilizing muscles that stabilize your pelvic floor for three, two, and one. Nice work. Whoo. Put it together. Single leg deadlift. Gotta set that dumbbell down. It's heavy. Single leg deadlift and a lunge. Put the two moves together. Challenge that core to work. Come on, bring it in. Right here. Bring that focus in. One deadlift, one lunge. You're there. And three, two. Let's go. Float it back. Hips back. Stand up. You can tap if you need to. Hips down, up. Tap if you need to. Or challenge your core. Challenge your balance. Take out the taps. You get to decide. We're all at different levels. It's a beautiful thing. There's always a way to make your workouts harder. Always a way to level up, you guys go heavier with the weights. Take out the taps. Challenge yourself to work one side of the body at a time, right? Always a way to make it harder. You're going to keep getting stronger. I'm going to keep bringing you new moves. It's going to get fun, really fun right here. 5, 4, 3, 2, and 1. Set that dumbbell down and shake out the legs. Ready to burn it out, you guys? Burn it out. Burn it out. We got tap back, high pull. Gonna take the dumbbell in our left hand. Focus on that right glute again. You're going to tap back, pull high, tap, pull. So tap my left leg back. Bring it even in. Three, two. Let's go. Okay. It's just deceiving. You might think your arm is pulling that weight up. No, no. What's pulling the weight up and driving it is the hips and glutes. Specifically that right hip and glute. That's what's driving. Okay, so you're putting together like a sacred deadlift with a powerful swing right here. Nice work, you guys. Raising that heart rate again. Low impact weight. You only got to do each side once. Right here. Strength and power. Strength and power. Put it together. Have fun. Way to train, you guys. So fun. Come on, bring it home. You got five, four, three, two, and one. You're gonna drop that dumbbell. I'm not gonna lie. This is the move I've been most scared of the entire workout. Keep that right leg forward. Left leg goes back. Find a nice lunge. Tap in, tap back, tap in, tap back. You're like. You don't even have any weights. Just wait, friends. Just wait. You're on it. 3, 2. Let's go, let's go. Tap back, tap in. Not moving this front leg. Isolating that front glute, that front quad. My challenge. How low can you get in that front standing leg? Slow and control. It's 40 seconds of pure fire. Pure fire. I'm here, you guys. I'm here to push you. I am here to challenge you to try new things. And I am here to make you find that point where you say, I want out, I want out. But you stay with it. 10 seconds. Because you're so strong, this is building mental toughness as well as physical strength. Come on. You got 4, 3, 2, and 1. Now you get out. Whoa. Now you get out. Shake it out. How? That's fire, right? Tap back, high. Pull, Pull. Other side. Tap into other side. Come on. Two beautiful legs. Two beautiful legs. Let's make them work. Front Left leg, right toe, back tap, back high. Pull in. Three, two. Let's go, let's go. Tap down, pull up, tap down, pull up. My power generators. Hips and glutes, they drive it. Nice work. Deadlift. Combined with that hip swing, driving that back right foot forward. Drive that weight. Momentum comes from the hips and glutes. You got it. Come on. My arms. Just moving the weight, that's all it's doing. Yep. Raising the heart rate, working the legs, generating strength and power. Come on. 10 more seconds. Yes, you can stay with me. You got this right here. Whoo. 5, 4, 3, 2. You're gonna give me one more. You're out. Body weight, body weight. Pure fire. Okay, water break comes after this, you guys. Yes, it does. Earn it. Okay, left leg forward. Get low in that left leg. Right foot taps back, taps in. It's gonna burn, but you're strong. Let's go. I can. Come on in. 3, 2. Get low, get low. Tap back, tap in. How low can you get in that front standing leg? Come on. It's gonna burn. Yes, it is. But you're strong. You are so stinkin strong. Come on, right here. Let's go. Eyes up to me. Yes, you can say. Yes, I can. It burns. I know. Wait. In the heel, wiggle that front toe. Come on, let's go. Stay low. Day low. I just move my arms because it makes me not think about my legs and how much fire they're in right now. You got it. You got it. What would it look like If I said 2? 10 more seconds. Yes, you could. Dig deep, dig deep. Come on, right here. You got 5, 4, 3, 2, 1. Get up and shake it out. Shake it out, shake it out, shake it out, shake it out. Nice work. I'm so proud of you. Grab some water. Made it through the fire. We got one more round of fire. Grab that water, you guys. We are moving into circuit number three. Your final circuit, all done with just your body weight. I know, right? Let me tell you, sometimes body weight exercises are harder than the dumbbell ones, right? You're going to make sure you have a bench, a couch, a chair, whatever you have available to you, you're going to come over to it using just your body weight. Elbows go on the bench. Shoulders are down and back. Chin is looking down at my knees. I'm going to give a hip lift, so I lift my hips high. Option A, 2ft, stay on the ground. Okay? Option for BE. If you feel good about it, you're going to drive one knee up the whole time. Okay? We'll start by driving our right knee up. Right knee goes up. 40 seconds of work. Two moves. That's it, you guys. Two moves. You're on in three, two. Let's go. We're going to hit the glutes up. Nice drive up. Nice drive up. So I'm really driving through this. Left glute, left hamstring, left hip push. Just that right leg comes up to a marching position. You're gonna feel this one, right. Keep the shoulders out of the ears. Nice long neck. It's easy to have that gaze and that neck drop back. Keep the gaze looking down at your knees. Chin stays tucked, okay? Chin stays tucked. Drive through that standing left leg. It's on fire, right? 10 seconds. I know it is. I feel it. Holy bananas. Ah, there it is. Come on. 5, 4, 3, 2, 1. That's where you just roll over and you give it like that hit. You're like. That hurts. Okay, we're gonna stay on it. You're like, what? I know. Roll over to your backside. Okay, Roll over to your back side. You're gonna put your left glute, left heel on the bench. Right heel, right leg is long. We're gonna stay on this left glute. In 3, 2. Single leg glute bridge. Lift and lower. 40 seconds left. Lift and lower. I know. Staying on that same leg. Holy bananas. It's gonna burn. If this is too much for you, you come down two feet on the ground option. Take this to the ground. Elevated is harder. It's gonna make you really dig into those glutes. You can put two feet down or one foot. Come on, you got it. Oh, this burns, right? So bad. This is. This burns. Come on. You got it. Yes, you can. If you need to take a quick three second break. One, two, three. Get right back in. You got 10 seconds. Come on. Yes, I know. I'm with you. It burns. It burns. 5, 4, 3, 2, and 1. I told you that bodyweight exercises can be just as hard, if not harder than the dumbbell exercises. Let me get my mic pack back on here, you guys. And we're gonna keep moving. Same thing. Other side. Elbows on the bench. Shoulders down and back. Gaze down. Knee, chin tucked. Lift up. This time, pulling my left knee up right leg is going to do the work. Three, two, let's go. Nice. Make that right leg work. Right glute, right hamstring, Right hip. Right here. Hip lift, hip thrust. Foundational lower body exercise. Again. Strength and power. You got it. You got it. Come on. You can take it slow and controlled. If it's too much for you, put two feet on the ground. Take that, march out. Take that, march out. We're trying to keep the hips square, okay? Don't let them pop up. Keep them square. 10 seconds. Yes, you can. Come on, stay with it. Find the fire. 5, 4, 3, 2, 1. Whoo. Holy bananas. We're in it, you guys. We're in it. You're in that last set. I know, it burns. Okay, right here. Left leg goes long, right glutes doing the work. Right, glute is on the bench. Lift it. I'm kind of scared for this. You take those three second breaks if you need to get right back in. 3, 2. Let's go. Lift and lower. Your option, right, really good option is both feet on the bench. Oh. Oh, it burns. Like I said, strength training, you guys. Sometimes all you're focused on is building physical strength, right? Let me tell you, these workouts build so much mental toughness. I want to quit so bad right now, but I'm staying in this because I know I can. I'm stronger than I think. My mind is giving up before my body's going to. Oh, it burns. Yes. Oh. Okay. Come out for three seconds. You got ten left in three, two. Let's finish it. Ten seconds. Come on. Yes, you can finish it. It burns. I know. You're so strong. So mentally tough right here. Three, two, one. Oh. Take it down. Pull the knees towards the chest and just shake, shake, shake, shake, shake it out. That is it, you guys. There is no burnout move. That is where we finish because that was your burnout set. Holy bananas. Are your legs on fire? I think mine are. We're actually going to keep this bench. We're going to use it to stretch, give us some mobility. I'm going to take one foot, plant by shoe. Shoelaces on the bench. Shoelaces are on the bench. Other leg comes out to a 90, 90 bend right here, what I call the couch stretch. One of my favorite stretches to start my day off with. Give me a little anterior pelvic tilt. So tuck, tuck your hips. Tiny shift forward. It's gonna open up this hip flexor right here. Right? That feels good. Opening up the quads. We did a lot of work on these quads. Can you reach this arm up? Okay, so I have my left leg on the ground. I'm reaching my left arm overhead. Nice work. Stretch it out. This feels so good, you guys. Awesome job. I am so stinking proud of you. Nice work. You're gonna take the hands to the ground. You're gonna bring the hips high. Plant that back foot on the ground. Take a nice pyramid pose right here. So a staggered stance. Keep those hips facing forward, stretching through that front hamstring. Nice work. Make sure you don't skip this mobility part. You gotta stretch out those legs. After that fire, that was a pure burnout of the lower body. If you went heavy and you pushed yourself, Whoo. You're gonna feel that one. Bring the feet together, bend the knees. Roll up one vertebrae at a time. Stand up tall. Give me two shoulder rolls. That should feel really good, right? Nice. We're gonna go back down, couch, stretch other side. So take it down to the ground. Shoelaces of the other foot, go on top of the couch. Right again. Other leg comes out to a 90 degree bend. Tuck the anterior pelvic tilt. Just tuck your tailbone forward. You should feel a nice little rotation and a nice hip opening stretch right here. It should feel really, really good. You can take your arm. Same arm, same leg. Bring it up. Take a big inhale. Create length. Think about creating length from my fingertips down to my knee. Fingertips to knee. Open this up. Stretch it out. Create some length. Working for increasing our range of motion. Nice work. Hold here for 3, 2, 1. Nice. Plant the hands to the ground. You're gonna straighten through this front standing leg. Take your other foot back down to the ground. Find that sacred stance, that pyramid pose. Hips or your headlights, as I like to palm, are both facing straight ahead, focusing on this front hamstring right here. Take a nice forward fold. This should feel, oh, so good. You worked for it. You guys. That was a tough leg workout. Hold for three, two. Nice. Step the feet together. Softly. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. From here, you're gonna go heels in, toes out, sink down into the bottom of a nice Yogi squat right here. Plant the hands to the ground and just pry side to side. Maybe you can get your knee to tap the floor. Right? That means you have good hip mobility. Maybe you're not there yet. That's okay. You keep working at it, right? Start where you are. Use what you have. My motto, do your best. Forget the rest. Right? You showed up today. You worked hard. That is what matters. Your glutes, if they're like mine, they are on fire. Nice. You're gonna sit down onto your beautiful back side. Legs are gonna extend long in front of you. Okay? You're gonna give me a big inhale Reach up nice and tall. As I exhale, think about pushing those hips back towards the wall behind me. Push. Flex your toes towards your face. Flex, flex, flex. Nice. Hold here for three, two. Now you get a collapse. Let it all hang heavy. Let it go forward. Can you reach for those toes? Awesome job. So proud of you. Today was all about unilateral training. Training one side of the body at a time, working for almost three minutes per leg. That is nuts, okay? That is building solid strength, stability. And let me tell you, we didn't do any crunches, but your core got a whole lot of a workout right there. Awesome job. Bring it in. That's it, you guys. I encourage you to come back, keep working on mobility, range of motion. Check out our foam roller pose, and check out all the other split training workouts associated with the split strong 35 program. We have upper body days, we have lower body days, and we have core days. Also important for building strength and keeping your body strong and healthy. Awesome job, and I look forward to sweating with you again real soon.