Queenax® of the Week: Unilateral Training and Metabolic Conditioning


Queenax® of the Week: Unilateral Training and Metabolic Conditioning

If you are seeking to change up your workout routine and/or progress through a physical plateau, this 4-week program will provide you with a safe and effective framework to do so. With a variety of Queenax® apps and optionals, you will improve full body strength and cardiovascular capacity – all while building lean muscle mass and maximizing your caloric burn!  While a few of these movements are specific to Superfunctional™, many can be performed or similarly replicated with Up Strength™ or other suspension fitness products such as TRX® or CrossCore®.

Equipment Needed

  • Queenax®
  • Superfunctional™
  • Up Strength™
  • Plyo Platform
  • Torso Trainer
  • Strong++™
  • TRX®

Workout Guidelines

  • Ensure that you complete the warm-up and cool-down for each workout.
  • Perform week 1 and 3 workouts 3 times/week, allowing 1-3 days of recovery between workouts. Perform week 2 and 4 workouts 2 times/week, allowing for 2-4 days of recovery between workouts.
  • Follow the work and recovery intervals as listed. However, listen to your body, if more recovery is needed after a specific work interval. You also may allow for 2 or more days recovery between workouts, if you feel fatigued after only one recovery day.
  • Find videos of many of the movement patterns here, as well as set-up information for Superfunctional.


View full workout below or download it here.


Author Information

Ryan Sheppard
Ryan Sheppard's picture

Ryan Sheppard, Cooper Fitness Center Professional Trainer and Small Group Training Instructor

Ryan has more than 15 years of experience, including personal training and strength and conditioning coaching. He specializes in fat loss and muscle gain; periodized and progressive strength training; sport-specific power, speed, agility and conditioning; injury prevention and post-rehabilitation training; and quality of life improvement of all ages and abilities. He is certified as a NSCA Certified Strength and Conditioning Specialist and Collegiate Strength and Conditioning Coach. Ryan earned his Master of Science in Education with a concentration in Exercise Physiology from Baylor University and a Bachelor of Science in Education with a concentration in Exercise Science from the University of West Alabama.

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Joined: 08/27/2018 - 15:04