Single Leg & Carry

The session

1. 1

   Bulgarian Split Squat

   3 x 10 · rest 90s

   Single leg strength and balance.

2. 2

   Step-Up

   3 x 10 · rest 75s

   Single leg step to a box. Drive through the top foot.

3. 3

   Single Leg RDL

   3 x 8 · rest 75s

   Single leg hinge for balance and hamstring control.

4. 4

   Suitcase Carry

   3 sets · 40 m · rest 60s

   Single sided carry. Resist leaning toward the load.

5. 5

   Side Plank

   3 sets · 45s · rest 30s

   Lateral trunk stability. Stack the hips.

Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.

More Strength workouts

• Full Body ASquat, hinge, press, pull — the whole body in five movements.
• Lower HeavySquat and deadlift led, with unilateral work behind them.
• Upper Body & GripPressing, pulling, and the grip that fails on carries.
• Posterior ChainHamstrings, glutes and back — the HYROX engine room.