Next workout will also have a bit more structured balance flexibility work.
Interesting snippet to use for designing the new program. From this article where lots of other good stuff was written!
http://www.t-nation.com/readTopic.do?id=1406720
Lesson #5: Incorporate single-leg exercises effectively.
In 2005, I really pushed to try to get people to realize how important single-leg training is. In 2006, after talking more with Mike Boyle and brainstorming a bit, I learned to program them a lot better with sub-divisions:
1. Static Unsupported: 1-leg squats (pistols), 1-leg stiff-leg deadlifts
2. Static Supported: Bulgarian split squats
3. Dynamic: lunges, step-ups
From there you can also divide single-leg movements into decelerative (forward lunging) and accelerative (slideboard work, reverse lunges). I've found that accelerative movements are the most effective early progressions after lower extremity injuries (less stress on the knee joint).
I think it's ideal for everyone to aim to get at least one of each of the three options in every week. If one needed to be sacrificed, it would be static supported. Because static unsupported aren't generally loaded as heavily and don't cause as much delayed onset muscle soreness, they can often be thrown in on upper body days. Here are some sample splits you might want to try:
3-day
Monday — Include static supported (50/50 upper/lower exercise selection)
Wednesday — Include static unsupported (would be the only lower body exercise in this session)
Friday — Include dynamic (50/50 upper/lower exercise selection)
Notice how the most stressful/soreness-inducing option is placed prior to the longest recovery period (the weekend of rest).
4-day
Monday — Include static supported in lower-body training session.
Wednesday — Include static unsupported (only lower body exercise in otherwise upper body session)
Friday — Include dynamic in lower-body training session
Saturday — Upper body workout, no single-leg work outside of warm-up and unloaded prehab work
We rotate our single-leg movements every four weeks, and generally use accelerative movements (reverse lunge variations, especially) twice as often as decelerative movements.