Bulgarian split squats might be the best bang-for-your-buck functional exercise. They are low risk, build HUGE levels of lower-body strength, and almost anybody can do them. Today we are hitting sets of 6-8 which is great for maintenance and developing the movement over strength. We’re following that with one of my favourite posterior chain pieces, a quick 100 Russian kettlebell swings. Keep the arms tight and the weight balanced on the feet. Back strength and core stability round out the session, today.
3 rounds, for quality:
10 reps per side, T-Hip rotation
10 reps per side, adductor dip
30-seconds alternating bench step-overs
20 tibialis raises
3 sets, heavy across:
6-8 reps per leg, Bulgarian split squat
30-second rest between legs
*Use a weight that feels like an 8-10 rep max for all 3 sets
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Every minute on the minute for 5 minutes:
20 Russian kettlebell swings
3-5 sets, heavy:
8-10 reps per side, 3-point dumbbell row
40-60 seconds anti-rotation plank
Rest as needed between sets
Challenge Accepted
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.