12 Weeks, 3x per week
Two alternating routines three days a week to build lower body strength and single leg balance.
One main, heavy, bilateral exercise for squat or hinge, low reps 4/5 sets.
One unilateral heavy opposite movement, low/medium reps 3/4 sets.
Two isolations for the quad and hamstrings, medium reps 3 sets.
One side core combined with adductors or abductors, finisher for 3 sets.