Exercise Of The Week

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place BB on back, squeeze and hold firmly

elevate front foot and place back foot on bench

squat down keeping back arched and chest out

After a few beach workouts, I returned to the gym for a training session to mix things up a bit.  The exercise of the week for me was a harder version of the BB Bulgarian split squat, as I elevated my front foot, to increase my ROM in my hips and to really hit the glutes, hamstrings and quads.  These were much harder than I thought, as I had to concentrate on my form but also keep my balance at the same time so I didn’t fall .  I did my first set with just my bodyweight to warm up and to be sure of my foot placement.  I then placed the BB on my upper back, (again, I’m not looking to load heavy weight on my back) placed my lead foot on an elevated surface (using an aerobic step) and my back foot on a flat bench. I squeezed the bar on the upper part of my back and held the bar tightly and firmly with a thumb-less grip, while  keeping my core tight.  I squatted down on my front leg keeping my back arched and chest out.  From the bottom position, I led with the chest to return to the start position as this really helps to keep the arch in my back.  I love these as they hit the glutes real nice!  After 5 sets of 10 alternated with elevated single-leg hip thrusts, I could barely walk .   I will be heading back to the beach today for some more sled drags, pulls and swings.

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1. Training Log Update-1/18/12