Wednesday’s workout is a strength workout, focusing on the lower body first with greater loads and then performing a set focusing on total body strength, ending with an upper body strength exercise.
The Bulgarian Split Squat, or Rear Foot Elevated Split Squat, is one of my favorite lower leg exercises. It involves more stability than a regular front or back squat, encouraging athletes to focus on proper alignment of their knees, while also placing less strain on the lower back than traditional squats. For this workout, we will load the split squat with a barbell, but you can also use Kettle bells or dumbells. The Bulgarian split squat works to strengthen the quadriceps as well as the glutes, calves, and hamstrings.
Steps for a proper split squat are:
- Start by standing between a horizontal bench with your back facing the bench and a barbell in front of you on the rack at about chest level. Your feet should be shoulder width apart from each other.
- With your hands being just wider than shoulder width apart from each other, approach the rack and duck under the barbell and lift it onto your back, resting it on the base of your neck.
- Move one foot up and back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Make sure you’re keeping a strong core during this exercise.
- As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be directly over your toes. Your chest should be directly above the middle of your thigh
- Contracting the quadriceps, elevate your front leg back to the starting position as you exhale.
- Finish reps on one leg and the. switch legs and repeat the movement.
The Bulgarian split squats are followed by Hippity Hops- an explosive lateral movement that is an effective exercise for developing the adductors, quads and glutes, and will help to improve power and coordination in the legs.
The lower and upper body strength sets of the workout are performed with dumbells and kettlebells and include stretching for mobility as well as a focus on core strength.
We end the workout with hamstring hell, which focuses on strengthening the hamstrings and glutes, two muscle groups that are often underdeveloped in quad dominant sports such as skiing.
8 rounds3x bulg split squat (each)10x hippityPigeon6 rounds4x mr. Spec20x mt climbers3x pull thrus6 rounds10x kb floor press (5 each)3/5 pull ups10x bird dog (each)2x 25 ham hell