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.