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

Posted by Adam Janke

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