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🔥 Workout Day 7 | Unilateral Strength, Stability & Athletic Conditioning

Day 7 is a balanced full-body workout focused on unilateral strength, core stability, and explosive athletic movement. You’ll challenge your hips, legs, upper body, and midline through controlled lifting and a fast-paced descending ladder finisher — perfect for dads who want to stay strong, stable, and athletic.

Main Circuit – 4 Rounds
Suitcase Deadlift x 8/8
Single-Arm Front Lunge x 8/8
½ Kneeling Curl + Press x 8/8
Glute Bridge Walkouts x 10

Descending Ladder – Reps 10, 8, 6, 4, 2
Alternating Lateral Prisoner Lunge (each side)
Wide Hands Push-Up
Single-Leg RDL + Fly (each side)
Squat Jump

💪 Workout Focus:
• Unilateral lower-body and core strength
• Upper-body pushing and pulling stability
• Posterior chain and hip control
• Lateral movement and athletic power
• Full-body conditioning and endurance

✅ Coaching Cues:
• Keep your torso tall on all lunges and kneeling work
• Brace your core hard during suitcase deadlifts and RDLs
• Control the hinge on glute bridge walkouts
• Land softly on squat jumps with knees tracking forward
• Stay smooth and consistent through the ladder rounds

🔥 Benefits:
• Builds total-body strength and muscular endurance
• Improves balance, coordination, and joint stability
• Enhances athletic movement and power output
• Boosts conditioning and calorie burn
• Efficient, high-impact training for busy schedules

🎯 Pro Tip:
On the ladder, let the 10s and 8s be your rhythm builders, then attack the 4s and 2s with speed and explosive intent.

Train With Me:
Join the BTTR High-Performance Dad Collective — helping dads get strong, lean, and mentally sharp through movement, nutrition, and mindset.

📅 Free Strategy Call: https://calendly.com/bttrdadjosh/30min
📲 Instagram: @bttrlifestyle


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