Full Body Workout for Sports Performance

Elevate Your Game

Use this 20-minute total body workout to build a world-class physique

By Pete Williams

Standing Single-Leg Lift

Stand on your left leg holding a weight plate at arm's length. Bend your left knee and lean forward and to the left until your upper body is almost parallel to the floor and the plate is just outside your knee.
Raise your torso and pull the plate to your chest as you lift your right knee in front of your body.
Without pausing, twist your torso to the right as you raise the plate over your right shoulder. Now reverse the motion. Finish a set, and repeat on the other side.

2
8-10

This Move Works:

Biceps, Core, Glutes, Hamstrings, Shoulders

Step 1
Step 2
Step 3

Variations on this Exercise

Rotational Dumbbell Straight-Leg Deadlift

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