Welcome to Day 11 of Athletic Dumbbell! Todays workout focuses on Unilateral Balance exercises designed to challenge your body with single sided weighted movements, Enjoy!

EQUIPMENT: Dumbbells + Bench

WARM UP

x2 Rounds
⁃ 30sec BENCH SQUAT
⁃ 30sec BENCH PLANK HOLD
⁃ 30sec BENCH HIP LIFT SINGLE LEG (L)
no rest between rounds

30sec REST

MOBILITY

x1 Rounds
⁃ 15sec BODY TWIST
⁃ 15sec HAMSTRING SCOOP
⁃ 15sec HIP OPENERS
⁃ 15sec HIP CLOSES
⁃ 15sec 3 LEG DOG TO PLANK CRUNCH (L)
⁃ 15sec 3 LEG DOG TO PLANK CRUNCH (R)

30sec REST

CIRCUIT 1

x2 Rounds
⁃ 10 x BENCH PLANK SHOULDER TAP T = 1:1 (45sec)
⁃ 10 x RDL KNEE UP SNATCH (SINGLE ARM) (L) T = 2:1 (45sec)
⁃ 10 x RDL KNEE UP SNATCH (SINGLE ARM) (R) T = 2:1 (45sec)
⁃ 10 x BENCH STEP UP (SUITCASE) (L) T = 1:1 (45sec)
⁃ 10 x BENCH STEP UP (SUITCASE) (L) T = 1:1 (45sec)
1min rest

*1min rest between circuits

CIRCUIT 2

x2 Rounds
⁃ 10 x SQUAT PRESS SINGLE ARM (L) T: 2:1 (30sec)
⁃ 10 x SQUAT PRESS SINGLE ARM (R) T: 2:1 (30sec)
⁃ 10 x BENCH ROW SINGLE ARM (L) T: 1:1 (30sec)
⁃ 10 x BENCH ROW SINGLE ARM (L) T: 1:1 (30sec)
⁃ 10 x BENCH SPLIT SQUAT (L) T: 1:1 (30sec)
⁃ 10 x BENCH SPLIT SQUAT (R) T: 1:1 (30sec)
1min rest

30sec REST

STRETCH

x30Ssec Hold Each
⁃ CALF STRETCH WALL (L & R)
⁃ FORWARD FOLD
⁃ SHOULDER STRETCH KNEELING
⁃ LIZARD LUNGE (L & R)
⁃ TRICEP (L & R)

Amanda x