3.6 Thursday | Home
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
BODYWEIGHT WARM UP
3 Minutes
Feel free to alternate between bodyweight movements of your choosing
LOW LUNGE CROSSBODY TWIST
30 seconds Alt legs
Alternate legs and rotations in your torso
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
Inhale at the bottom of the squat, exhale as you extend your hips up.
MINIBAND SQUAT + SIDE STEP
60 seconds
Sit low into a squat, step to the side creating as much resistance in the band as able.
Set 1 — 4X
Note- Perform one exercise with 30 seconds after each round. Continue to build rest each round if able.
EQUIPMENT
DUMBBELLS
EXERCISES
10-15 reps DEADLIFTS
60 seconds Rest
DEADLIFTS
10 reps Heavy
I’ll use 50lb DBs
Alternative exercise: back squats if you are avoiding deadlifts.
Shift your hips straight back. Dumbbells should graze the shins as you lower below the knees.
Set 2 — 4X
Note- YES 4 rounds of Bulgarians. This is rough! Drop weights entirely if needed to sustain high reps. Resting 60 seconds after each round.
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds Rest
BULGARIAN SPLIT SQUAT
10-12 reps each leg Light to Moderate load
I’ll use 20-30lb DBs, a weight in each hand.
Weight is in the front foot
Superset 3 — 3X
Note- Perform 3 rounds, resting 30 seconds after each round.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
12-15 reps FLOOR BRIDGE
15 reps HEELS ELEVATED GOBLET SQUAT
30 seconds Rest
DUMBBELLS FLOOR BRIDGE
12-15 reps Heavy
I’ll use 30lb DBs
Option to elevate your feet to get larger range of motion.
HEELS ELEVATED GOBLET SQUAT
15 reps Moderate- Heavy
I’ll use a 45lb DB
By putting your heels in an elevated position, this movement becomes more quad dominant due to the increase of flexion in the knees.
Superset 4 — 3X
Note- Perform exercises, one after another, resting 30 seconds. Repeat 3 rounds. If the weight is too light, increase on the next round.
EQUIPMENT
DUMBBELLS
EXERCISES
15 SUMO SQUAT
6 reps 3-IN-1 LUNGE each leg
30 seconds Rest
SUMO SQUAT
15 reps moderate
I’ll use 60-90lbs
Can hold a single or pair of DBs
Stance wider than shoulder width with toes pointing slightly out. Shift your hips back and squat straight down.
3 IN 1 LUNGE
6 reps each leg stay on the same leg for all reps
I’ll use 20lb DBs
Cooldown
STANDING QUAD STRETCH
30 seconds
DOWN DOG
30 seconds
PIGEON
30 seconds each leg
KNEELING HAMSTRING STRETCH
30 seconds each leg