STRENGTH WORKOUT functional

Please make sure to breath and brace through your mid section so you create stability and strength through your entire system.
PLEASE MAKE SURE to do a proper warm up before this program
Repeat each circuit 3x before moving to the next circuit

Unlock Stability & Strength with Unilateral Training

If you want to move with more power, balance, and control in the water, unilateral training is a must. These movements force each side of your body to work independently, exposing imbalances and strengthening stabilizers.

Circuit 1:
✔️ 8 Kettlebell Lateral Lunge per side
✔️ 10 Dissociated Hip & Torso Rotations with Flex Cable per side
✔️ 16 45-Degree Skater Hops

Circuit 2:
✔️ 8 Half-Kneeling Single-Arm Kettlebell Overhead Press
✔️ 45 second Gorilla Crawls
✔️ 10 Staggered Stance Single-Arm Row per side

Circuit 3:
✔️ 30 seconds Dumbbell Single-Arm Split Jerk per side
✔️ 30 seconds Medicine Ball Slams
✔️ 30 seconds Split Squat Jumps per side

By challenging your balance, coordination, and strength one side at a time, you build a more resilient foundation for explosive turns, quick transitions, and full-body control. Don’t just train—train for adaptability in motion.

#UnilateralStrength #SurfTraining #BalanceAndPower #AthleticPerformance #HawaiiSurfAndPerformance