Today’s lower body strength training is focused on the Bulgarian split squat. An excellent tool for developing single-leg strength and balance. Being strong on one leg is a key attribute for outdoor performance.

4 sets:
6-8 reps, Bulgarian split squat, no rest
15-20 reps per side, single-leg calf raise, 1-2 minutes rest

3-4 sets:
8 reps, dumbbell RDL, 30-seconds rest
8 reps, heavy heels elevated goblet squat, 30-seconds rest

3 sets:
10-15 reps, floor slider eccentric leg curl
No rest between sides

3 sets, 45-seconds work, 15-seconds rest:
Alternating side lunges with weight
*Stay low as you shift side to side in a lunge

Posted by Adam Janke

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