Unilateral Plyometric Glute and Leg Workout

Unilateral Plyometric Glute and Leg Workout

Here’s a Unilateral Plyometric Leg Workout to add into your functional training program. In this routine we start from a basic lunge and move into an extremely difficult splitter lunge. It is recommended you consider addressing your structural deficiencies before attempting any of these exercises. It’s very easy to build distortions on top of distortions when your body is not intrinsically prepared to deal with such demanding exercises. We have myofascial release techniques all over this blog that can help you with just that! Perfect practice makes perfect!

Train intentionally,
not habitually,




  1. Lauren April 27, 2015 at 1:32 pm - Reply

    love your videos, Naudi! Keep ’em coming! 🙂

  2. Jennifer April 27, 2015 at 2:56 pm - Reply

    Why are you feet taped like that? I have a bunion on my left foot & have been tapping it with kinesiology tape, which seems to immediately correct my arches & valgus stress

  3. Marcin April 27, 2015 at 3:41 pm - Reply

    Great stuff!!!
    That is what I was looking for to improve my taekwondo training:)
    Thanks for sharing.

  4. keith April 27, 2015 at 4:09 pm - Reply

    I really dig your “unorthodox” take on training. Discovered you recently.

  5. bohdana maresova April 29, 2015 at 9:11 pm - Reply

    so how many reps is there in your sets Naudi?

  6. Joseph Romano May 18, 2015 at 4:28 pm - Reply

    This type of training is not plyometrics at all, the armortization phase is too long…

  7. Dysfunctional patterns May 22, 2015 at 4:40 pm - Reply

    Plyometric??? I didn’t see any movement that involved a stetch shortening cycle… Must have missed it…
    Lift the rib cage and pull in the belly button for TVA? Sounds like you’ve researched thoraco-abdominal pathomechanics extensively… Would paradoxical respiration be a good strategy for improving human performance?

    • Naudi May 22, 2015 at 11:38 pm - Reply

      Lol, a guy with the name “dysfunctional patterns” said he didn’t see a stretching or shortening cycle in the video. Not seeing the extension and flexion at the hip and knee joints in this video is like looking at the sun and saying it doesn’t exist. Just because you say it doesn’t exist doesn’t mean it doesn’t exist…

  8. Gio December 12, 2015 at 7:50 pm - Reply

    Sweet man ,
    I’ve been obsessed with plyo and weighted pistols lately , but keen to give this a try next time I train.

  9. Yan March 8, 2016 at 9:52 pm - Reply

    U R GOOD! Ignore the negativists.

  10. Roma March 17, 2016 at 3:53 pm - Reply


  11. Bron June 26, 2016 at 3:28 am - Reply

    Can’t see the video 🙁

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