Perform each workout once per week, resting at least a day between each session. Exercises marked “A,” “B,” and sometimes “C” ...

Lateral pillar bridge - right 5. Single leg RDL to curl to press - left 6. Single Leg RDL to curl to press - right 7. Plank with arm lift 8. Lateral lunge to overhead tricep extension ...

Despite having trained for years and being fairly strong, I simply cannot get on with the single leg RDL. While attempting the move, I repeat to myself the cues that I’ve learned over the years ...

Finally, doing them on one leg instead of two improves balance, weight transter and is easier to perform with a dumbbell versus a barbell. "If that's not enough of a reason to do the dumbbell RDL ...

Alternate between both exercises without a rest in-between. For example, perform ‘Single leg RDL’ followed by ‘Single leg calf raise’, then rest for 1 to 2 mins. Repeat the super-set 3 times. Your gym ...