Goal:
Rebalance left/right strength, control, and stability through unilateral work and movement pattern correction.
Applies to common endurance-athlete imbalances: weak hamstrings, hip drop, pelvic tilt, shoulder rotation, etc.

Structure

4 Weeks | 3 Sessions per Week (40–55 min)

Session Focus Theme
Session A Unilateral Strength Single-leg hinge, step, bridge focus
Session B Stability + Core Integration Balance, rotation control, trunk endurance
Session C Mobility & Activation Dynamic mobility and targeted release for tight/overactive areas

Each week progresses:

Week 1: Identify + isolate

Week 2: Reinforce control

Week 3: Add small load / tempo

Week 4: Integrate + reassess symmetry

Why It Works

Targets imbalances before they cause injury or efficiency loss.

Uses control and tempo instead of brute force.

Improves coordination, balance, and proprioception.

Builds awareness: athletes learn to feel asymmetry and correct it.

When to Use

Between heavy training phases or post-race.

Early base season when you can dedicate 2–3 days per week to strength.

During recovery or rebuild phases after injury.

Equipment

Bodyweight, light dumbbell or kettlebell, resistance band, step or box, mat.