Tuesday, May 14

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1. Mobilize hips, glutes, shoulders.
2. Warmup with 3 supersets of 10 (per leg) loaded (barbell or KB) Bulgarian Split Squats and 10 loaded Hip Thrusts.

3. Squat to a 1 rep max.

4. Drop about 20 to 30% off the bar and squat up to a heavy three
("heavy three" means the heaviest weight you can do without missing) –
go up by no more than 5 to 10 lb. at a time.


 

Exercises You Should Be Doing: Bulgarian Split Squats

Ask any coach who’s been in the game for a while whether or not he or
she feels single leg training is kind of important, they’ll inevitably
give you “the look” as if to say, is the Pope catholic?  Does a bear
shit in the woods?  Does David Hasselhoff like alcohol?

You get the idea.

At the expense of preaching to the choir – as I know a vast majority
of people who continually read this site are uber intelligent, not to
mention painfully good looking – single leg training serves a plethora
of benefits.  Including but not limited to:

– Helps ascertain whether or not there’s an imbalance between one leg or the other.

– Helps improve athletic (and life) performance – there aren’t many sports we play or things we do in everyday life that don’t require us to stand, run, leap, walk, jump, etc on one leg.

– Helps improve hip stability and overall lumbo-pelvic-hip function.
 Single leg training targets what’s known as the lateral sub-system
(glute medius & adductor complex on one leg, and the quadratus
lumborum on the opposite leg).

– Makes people of the opposite sex want to hang out with you.

– Helps improve single-leg strength, which in turn, almost always translates to increased strength in the bigger, more popular lifts like squats and deadlifts.

– Helps reduce axial loading and gives the spine a bit of a break from the grind of constantly lifting heavy stuff.

– Furthermore, single leg training helps to fix or alleviate many of
the issues that cause chronic knee, lower back, and hip pain (which
reverts back to the whole lateral sub-system thing noted above).

Honestly, the list could go on and on, and like I said, I don’t want to seem like I’m preaching to the choir.

Key Coaching Cues: I think this one is pretty self-explanatory.  A few things, however:

1. Try to keep the knee of the standing leg in line with your second
toe as you perform the exercise.  Many trainees tend to allow their knee
to cave in during split squat variations (or any squat variation for
that matter), and it’s important that you don’t allow this to happen.

2.  From a comfort standpoint – some may find it more prudent to
place a half foam roller or maybe even a rolled up towel on top of the
bench so that their foot stays in place or so they don’t crush their
toes.

3.  From a mental cue standpoint, try to think to yourself, “chest
up,” “chin tucked,” and to sit back and drive THROUGH THE HEEL!!!!!

In other words:  don’t lean forward, stay as upright as possible, and
try to prevent your weight from shifting into your forefoot while
performing your reps. The brunt of your weight should be in your heel.

4.  Also, try to squeeze the glute of the trailing leg throughout.

Comments

  1. Chelsey Rumfola says:

    Chelsey’s Front Squats
    185 x 1
    145 x 3
    155 x 3

  2. Front Squat
    165×1
    125×3
    135×3
    Did team WOD 1&2 prior to squats.
    OHS120x3
    got 7 burpee muscle ups!

  3. whitney tullis says:

    Front Squats
    155×1
    125×3
    135×3
    I was not able to make the WOD today but I ran 1 1/2 with a 20# weighted vest.

  4. Back Squat
    215 x 1
    Skipped back off sets to do team WOD.
    Got 9 Burpee MU’s, 5 burpee bar mu’s and OHS x 3 @ 145.

  5. Liz Miller says:

    High Bar Back Squat
    130 x1
    105 x3
    Super sore and sick, blegh. Feels good to move though.

  6. Zach Wilkinson says:

    Rachel L
    Front Squat:
    155×1
    125×3
    Zach W
    325×1
    265×3

  7. Front Squat – 305
    2×3-245
    2×5-215

  8. Back Squat
    no 1RM today – back is better but not perfect
    5×3 at 135-145-155-165-175 (last set started to make my back spasm so I stopped there)
    Bulgarian Split Squats and Hip thrusts were really good. Need to continue to do those.
    While the back squats felt a little wonky, the OHS in the WOD felt GREAT! Teamed with Rachel and 125# went up easy, so with 30 sec. remaining I made a jump to 140# and had no pain in my shoulder or back and got all 3 easily! Yay!
    Team WOD #3 – Rachel and I got 27 reps between us of jumping MU/jumping PU.

  9. No squatting. No WOD. Both knees have been hurting, feels like no bueno inflammation maybe, so day off.

  10. lindsay says:

    Low Bar Back
    175 1rm
    155 3×3

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