3.6 Thursday | Gym

If you don’t hate Bulgarian Split Squats already, you may after this workout you. We’ve got some crazy volume, scale your weight or drop the weights entirely but keep with the written reps.

Warm Up

CARDIO WARM UP

5 Minutes

I like to take 5-10 minutes to get really warm

LOW LUNGE CROSSBODY TWIST

30 seconds alt legs and torso twists

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Inhale as you sink deep into your squat, exhale as you lift your hips to the ceiling.

MINIBAND SQUAT + SIDE STEP

60 seconds

Sit down into the squat, step wide to the side creating as much resistance as able.

Set 1 — 4X

Note- Be sure to perform warm up sets to build up to your working weight. Increase weight each round if able. Rest 60 seconds between rounds.

EQUIPMENT
BARBELL

EXERCISES
10-12 reps RDL DEADLIFTS
60 seconds

rdl/DEADLIFTS

10-12 reps Heavy
I’ll work around 145-185lbs

Alternative exercise. RDL deadlifts with DBs or back squats if you are avoiding deadlifts.

Squat down and grab the bar. Bend your knees until your shins touch the bar. Lift your chest up and straighten your lower back. Take a breath in, hold, and press to standing.

Set 2 — 4X

Note- YES Perform 4 rounds, resting 60 seconds after each round. Increase weight if able and rest if needed

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-12 reps BULGARIAN SPLIT SQUATS each leg
60 seconds Rest

BULGARIAN SPLIT SQUAT

10-12 reps Moderate
I’ll work around 25-35lb DBs

Keeping all the weight in the front leg

Superset 3 — 3X

Note- Perform 3 rounds, resting 30 seconds after each round.

EQUIPMENT
DUMBBELLS
HAMSTRING CURL

EXERCISES
8-12 reps HAMSTRING CURL
16 reps WALKING LUNGES (count each rep)
30 seconds Rest

HAMSTRING CURL

8-12 reps Heavy

Keep your hips pressed into the pad at the top of the curl.

WALKING LUNGES

16 reps Moderate- Heavy
I’ll use 30lb DBs

Advance by stepping right though center. Do not bring feet together as seen in the video.

Superset 4 — 3X

Note- Perform exercises back to back, resting 30 seconds. Repeat 3 rounds. Working at moderate weight, these should take you near to failure.

EQUIPMENT
DUMBBELLS
SLIDERS

EXERCISES
15 reps SUMO SQUAT
8 reps SLIDER LUNGE KNEE DRIVE each leg
30 seconds Rest

SUMO SQUAT

15 reps moderate
I’ll use 70-90lbs

With a weight between your legs, get into a stance wider than shoulder width with toes pointing slightly out. Shift your hips back and squat straight now. Chest remains tall and shoulders rolled back.