LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Leg Day Warm Up
Horizontal
Spiderman Lunge
Set reps
1 6 each leg
Hip CAR into pigeon
Set reps Tempo
1 6 each leg controlled
Glute Bridge Heel Slides
Set reps
1 12
Elevated Eccentric Heel Drop
Set reps
1 10
Sitting Knee Extension
Set reps Tempo
1 6 each side controlled
Reverse BOSU Squat
Set reps Tempo
1 10 controlled
Workout Blocks
Single-Leg Triset
Tri-Set x 3
Bulgarian Split Squat
Set reps
1 8 each leg
2 8 each leg
3 8 each leg
Kickstand Single Leg RDL
Set reps
1 8 each leg
2 8 each leg
3 8 each leg
High Planks with Alternating Lateral Toe Taps
Set reps
1 20
2 20
3 20
Single-Leg Triset
Tri-Set x 3
Alternating DB Cossack Squat
Set reps load Tempo Rest
1 6-8 heavy controlled 30 sec
2 6-8 heavy controlled 30 sec
3 6-8 heavy controlled 30 sec
Curtsy Lunge – Alternating, Dumbbells
Set reps load Tempo Rest
1 6-8 heavy controlled 30 sec
2 6-8 heavy controlled 30 sec
3 6-8 heavy controlled 30 sec
Sliders Mountain Climbers
Set reps Tempo Rest
1 20 fast 60 sec
2 20 fast 60 sec
3 20 fast 60 sec

Single Leg Lower Body Strength (Hip Stabilization Focus)

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This is focused on building single-leg strength with an emphasis on the glute medius for external rotation of the hip.

Warm-Up Blocks

Leg Day Warm Up
Horizontal Loading

ULT
Spiderman Lunge
Set Reps
1 6 each leg
UMT
Hip CAR into pigeon
Set Reps Tempo
1 6 each leg Controlled

Control leg abduction and placement into pigeon squat. Keep knee that's on the ground as stationary as possible

ULT
Glute Bridge Heel Slides
Set Reps
1 12
ULT
Elevated Eccentric Heel Drop
Set Reps
1 10
ULT
Sitting Knee Extension
Set Reps Tempo
1 6 each side Controlled

Add resistance with band, ankle weight, or kettlebell

ULT
Reverse BOSU Squat
Set Reps Tempo
1 10 Controlled

Workout Blocks

Single-Leg Triset
Tri-Set x 3

LLT
Bulgarian Split Squat
reps 8 each leg
Set Reps
1 8 each leg
2 8 each leg
3 8 each leg

Attach band to wall/bench and to outer leg (below or under knee) for more hip external rotation and glute focus. Hold for last 1-2 reps

LLT
Kickstand Single Leg RDL
reps 8 each leg
Set Reps
1 8 each leg
2 8 each leg
3 8 each leg

Attach band from wall/bench to outer leg at knee to focus on external hip rotation. Hold for last 1-2 reps

UMT
High Planks with Alternating Lateral Toe Taps
reps 20
Set Reps
1 20
2 20
3 20

Tap with only big toe for more external rotation focus

Single-Leg Triset
Tri-Set x 3

LLT
Alternating DB Cossack Squat
reps 6-8
load heavy
Tempo controlled
Rest 30 sec
I like to pair this with a DB in each hand and add a bent over row at the bottom of the movement.
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 30 sec (h:m:s)
2 6-8 Heavy Controlled 30 sec (h:m:s)
3 6-8 Heavy Controlled 30 sec (h:m:s)

Rotate feet out

LMT
Curtsy Lunge – Alternating, Dumbbells
reps 6-8
load heavy
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 30 sec (h:m:s)
2 6-8 Heavy Controlled 30 sec (h:m:s)
3 6-8 Heavy Controlled 30 sec (h:m:s)
ULT
Sliders Mountain Climbers
reps 20
Tempo fast
Rest 60 sec
Set Reps Tempo Rest
1 20 Fast 60 sec (h:m:s)
2 20 Fast 60 sec (h:m:s)
3 20 Fast 60 sec (h:m:s)