Today’s lower body day brings back the Bulgarian split squat, one of the most potent gym exercises we have. This exercise challenges strength and balance on a single-leg. We round the training session out by focussing on the hamstrings. Hamstrings play a huge roll in knee health especially when it comes to downhill walking.

4 sets:
6-8 reps, Bulgarian split squat, no rest
15-20 reps per side, single-leg calf raise, 1-2 minutes rest
*For the calf raise, stand with your toes on the edge of something so you are able to work the ankle through a full range of motion.

3-4 sets:
8 reps, Barbell RDL, no rest
10 reps per side, 1/2 kneeling chop with band, 90-seconds rest

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

5 sets, 30-seconds on, 15-seconds off:
Weighted bear crawl

Posted by Jeremy Meredith

  1. It has been a while since I bear crawlled that much. I need to do that more often.


  2. It’s one of my go to’s for warm up or core work. Easy to do while travelling as well!


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