Single-leg calf raises with weight
Make the exercise more difficult by holding a weight in each hand or across your shoulders as you perform a calf raise on one leg.
Unilateral Romanian deadlift with rotation
Complete one unilateral Romanian deadlift, but at the end position – bent over with one leg out behind you – rotate your upper body to the right and then to the left before standing up.
Walking lunge with weighted rotation
Repeat the same movement pattern from the week before, but this time hold a 2-5kg weight in each hand. If it’s easier, don’t cross your arms when rotating.
Single-leg squat with weight
This time, perform a single-leg squat with some kind of weight – this could be a dumbbell or kettlebell in each hand, or a barbell over your shoulders, or anything heavy you can find at home.
Unilateral bridge with foam roller
Perform one unilateral bridge, but this time with your grounded foot planted on a foam roller. Once you’re in the raised position, stretch that leg out as far as you can without losing control.
The running man onto step with weight
Perform the same movement as before but, rather than moving your arms as if running, hold a weight in each hand and keep them by your sides for added difficulty.