Unilateral Domination 2: One Side at a Time, All-In on Strength
You don’t need a barbell to build brutal strength. You just need a plan. “Unilateral Domination 2” is today’s GRIT WOD, and it’s here to wreck your legs, challenge your balance, and torch your upper body—one side at a time.
This isn’t about speed. It’s about stability. Control. Muscle activation. When one side works, the other side supports. That’s what makes this WOD a total-body builder disguised as a leg day.
The WOD: Unilateral Domination 2
For Reps
Complete 50 reps of each (25 per side where applicable):
- Single-Leg Romanian Deadlifts
- Bulgarian Split Squats
- Single-Leg Hip Thrusts
- Curtsy Lunge to Overhead Press
- Lawnmower Rows
- Hammer Curls
- Halos
This one is slower, deeper, and more targeted. You’ll feel muscles you forgot existed.
Coaching Insight
- Control > Speed. The key to this WOD is quality reps. Don’t rush the unilateral work or you’ll lose the benefits—and maybe your balance.
- Split the Reps Evenly. If you hit 25 on one leg or arm, switch. Rest as needed between movements, but stay focused.
- Bracing Matters. Especially on halos, RDLs, and hip thrusts—core engagement makes all the difference.
At-Home Modifications
No fancy equipment? No problem. Use household items to replicate the moves.
- SL RDL → Hold a backpack or gallon jug
- Bulgarian Split Squats → Use a low couch or chair
- SL Hip Thrusts → Edge of bed or bench, drive through heel
- Curtsy Lunge + Press → Use dumbbell, kettlebell, or water bottle
- Lawnmower Rows → Backpack with books
- Hammer Curls → Canned goods, detergent bottles
- Halos → Use a weight plate, ball, or heavy book
Unilateral training improves balance, corrects muscle imbalances, and builds bulletproof joints. This is how the GRIT fitness program builds real-world strength.
Want to Try a Workout Like This With a Team?
Train solo if you have to, but why not join a crew that pushes with you? The Academy of Self Defense in Santa Clara runs group fitness classes like this every day—and your first two weeks are free.