Those freaking Bulgarian split squats annihilate me!

Stephanie

Karen Arce

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

Tamara

Kiki

Jacque

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

Judith

Hamstrings are on fire. Great way to end the weekend!

Micaela

Lorena

#thursday buns day🖖🏻🫰👊🏻🦵🏻

yangBAE

Tri-sets are great and I enjoy them but most of us use public gyms that are busy and also don’t have the equipment or accessories you have. It’s tough to ask that we use so many areas and machines and a lane for lunging.

Devin Ladesic

Paulina

Monique

Definitely have to get creative in my garage gym to do some of the movements- but I love that!

Jessica

[Challenge week 6/day 4]

Training Day Overview: 

Suggested Accessory Equipment: large loop bands [heavy and medium]

Warm Up: Foam roll, lower body warm up and activation routine

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: Power 
Modification: High and wide leg press or dumbbell squats 

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar wider than shoulder width (grip will depend on your personal ROM)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar 
- Position the bar on your back
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- Stance should be whatever is most optimal for you to achieve the best quality reps.
- Think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)
- Hinge at the hips, keep the chest high, push the knees out and your lower into a squat
- Lower to just below 90 degrees (if possible, ROM will depend on your personal mobility and strength)
- Exhale as you drive your feet through the floor and use the torque from your knees and hips to push through the ground and snap the hips in as you return to the standing position. 
- Keep the chest up as you return to a standing position.

Back Squat

Rep Count: 5R
Tempo: 5 second eccentric 
Modification: barbell or dumbbell hip thrust. 

- attach a heavy large loop band to each side of the rack using the pins or safety bars. [double up on bands for more tension]
- sit on the ground and position yourself under the band, so the band is glued to your hips. 
- place the glute loop band just above the knees
- sit in front of a bench with mid back pressed into the bench
- bend your knees and plant your feet firmly on the ground. [stance should be slightly wider than hip width]
- drive your feet down into the ground, abduct (push knees out) against the glute loop band, and thrust your hips up until they are fully extended against the tension of the band [knees, hips, torso should be in a straight line, shins should be vertical at the top of the rep. ]
- use a 5 second eccentric to lower the hips, keeping tension on the glutes the entire time. 
- hold the abduction on the glutes loop band throughout the reps

Banded Hip Thrust

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep 
Modification: dumbbell or unweighted Bulgarian split squat 

- set the barbell at an appropriate height for you to set up underneath. 
- un rack the barbell and get into a split stance. 
- use a bench or a BSS stand to elevate the back foot, hook the ankle or drive the toes down. 
- step the front foot out so you are in a slightly longer stance [this will favor your glutes]
- pull the bar into your back to activate your lats and brace with your core to keep a neutral spine. 
- lean your torso forward just slightly and lock it in this position. 
- slowly bend the front leg and push the hips back, towards the back foot. [keep the angle in your torso, again this will favor your glutes/hammies in this position]
- lower until you reach a 90 degree bend in the front leg
- pause for 3 seconds at the bottom of the rep. 
- drive through the entire front foot as you extend the working leg and return to the start position. 
- complete 6-8R each side.

Barbell Bulgarian Split Squat

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady
Modification: banded abductions [30R total]

- Position yourself on the abduction machine so your back is flat against the pad, heels pressing into the foot pegs (toes off the pegs)
- Hold on tight to the handles or to the seat (glue your butt to the seat)
- Drive the heels down and away as you abduct the weight out. 
- Continue with quick, pulsing reps for 10R before dropping the weight by 20-50% 
- complete 10 more reps before dropping the weight again for your final set of 10 reps.

Abduction Machine

Triset

Rep Range: 8-10R each side 
Tempo: steady 
Modification: Romanian deadlifts, both legs. 

- Set up next to a rack or something you can hold onto. [lightly]
- Face 90 degrees from rack. 
- Hold onto the rack with one hand and hold a dumbbell in the other hand. 
- Plant your foot on the same side as the hand that is holding the dumbbell. 
- Lift the leg on the same side as the hand that is holding onto rack. [balance on the working side]
- Keep a neutral spine and the dumbbell close to your body as you hinge the hips back, reach the non working leg towards the back of the room. 
- Bend the working leg just slightly (~45 degree angle) and lower the dumbbell down to just below the knee/mid shin (chest facing down at the bottom of the rep)
- Bring the hips in and return to the standing position, contract the glutes/hammies at the top. 
- Use the assistance of the rack to help you stabilize and keep the hips square throughout each rep.

Single Leg Assisted Romanian Deadlift

Rep Range: 6-8R
Tempo: steady
Modification: kang squat with band or holding dumbbell at chest. 


- Set up in a barbell squat position [low bar is preferable if possible here]
- Pull the bar into your traps by activating your lats [elbows pinned under the bar]
- take 3 steps back and glue your feet to the floor [hip width or slightly wider than hip width stance]
- keep a neutral spine and hold your brace as you hinge [push] your hips back, extending only as far back as you can control with a flat back
- keep your legs mostly straight
- once in a bent forward position, smoothly lift the chest and bend your knees as you drop lower into a squat. 
- reverse this movement by then pushing the hips up and back, keeping a neutral spine, and immediately push the hips in to finish the movement and return the the start position.
- core should be braced throughout here

Kang Squat

Compound Set

Rep Range: 5R
Tempo: steady 
Modification: dumbbell hamstring curls. 

**10 sets of 5R every 10 seconds**

- position yourself on the lying hamstring curl machine in a prone position [chest down]
- make sure your hips are positioned at the crease or edge of the bench [depending on what your machine looks like]
- positing yourself up on your forearms and press your hips into the bench. 
- flex the ankles and curl the pad up to reach your hamstrings
- contract the hamstrings. 
- lower with control until legs are fully extended before beginning again.

Lying Hamstring Curls

Reps: Failure
Tempo: steady/quick

- attach a large loop band around the pins or safety bars of the barbell rack so it is stretched across the rack at hip height while you are in a kneeling position. 
- step into the rack, and get down onto your knees
- line up the band with your hips 
- step forward 2-3 steps, enough so you are able to feel the tension of the band pull at your hips while still staying in control. 
- begin with your hips back, resting on or above your feet, neutral spine. 
- thrust the hips forward extending the torso to an upright position on your knees. 
- tuck the pelvis up, and contract the glutes at the top of the rep [against the tension of the band]
- allow the band to pull your hips back, until the glutes are fully stretched before beginning again.

Burnout Challenge: Kneeling Banded Hip Thrust

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Krystal West

Evan

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Jenn

Christine

Caroline

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Erica

Rhonda

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Wish it had more core but shoulders are on 🔥!!

Mena

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

W6/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

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