Compound Conditioning : Blog | Elite Personal Training, fitness and strength & conditioning company by Jim Diehl | Vancouver, BC

Simplified: Unilateral Press

The single arm dumbbell press, or unilateral press, is not only great for building the chest and triceps, but also trains proper lower-body stability. 

In order to properly execute this movement. focus on these three steps...

1. Lower Body: keeping the feet wide and tension on the quads/hip flexors will serve as a base of support. Once you're lying down, inch the feet towards the glutes to create more tension. 

2. The Back: learning to extend the spine (slightly) and retract the scapula will push the shoulders and chest in the right position. Loss of this position will lead to poor muscle recruitment and shoulder stability. 

3. Execution: it is important to understand that the press is the easy part, stability is the battle. Drive the heels down, tighten the glutes and stabilize the shoulders to get the most weight, and benefit, from this movement. 

Start with 3 sets of 6-10 reps, once you're comfortable lower the reps and push some weight!

Best

-Jim

Simplified | L-Sit

Learning the L-sit is not only important for calisthenics and gymnastic based movements, but it is great for building, core, arm, hip  and back strength. That being said, it can be tough to tackle for anyone new to these group of movements. 

To make it easier, here is a simple workout to help with the progress. Note, setup with hands beside hips, fingers forward and legs straight with feet together. Push hard on the ground and focus on depressing the shoulders (pushing them down). This workout should be done 3x/week. 

1. FOOT SUPPORTED L-SIT

Week 1 - 6 sets, 10 seconds

Week 2 - 4 sets, 15 seconds

Week 3 - 2 sets, 30 seconds 

Week 4 - 1 set 60 seconds

2. ALTERNATING LEG LIFT L-SIT

Week 1 - 3 sets, 5 reps/side

Week 2 - 4 sets, 5 reps/side

Week 3 - 4 sets, 10 reps/side

Week 4 - 4 sets, 15 reps/side

3. TUCK HOLD

Week 1 - 12 sets, 5 seconds

Week 2 - 6 sets, 10 seconds

Week 3 - 4 sets, 15 seconds 

Week 4 - 2 sets 30 seconds

4. L-SIT

This one is simple, work up to 1 minute of work. You can use the set scheme above, but chances are it will be a lot of very short work intervals. Work hard and it will come. 

Work hard, keep it simple and hit us up with any questions. 

-Jim