Happy Tuesday! Today's focus is on strengthening your posterior chain, which is the fancy name for the chain of muscles that composes the back side of your body. Generally speaking, the muscles in your posterior chain (like your spinal erectors, glutes, hamstrings, and calves) are where your power and explosiveness come from. Taking time to focus on these not only builds strength in lifts like your squat and deadlift, but is essential when developing speed and explosiveness in your olympic lifts as well.
Today we'll be spending some time addressing each side of your body individually with Bulgarian Split Squats. Not only will your glutes never be the same after this exercise, but they are also an excellent tool to identify and address any strength discrepancies between the two sides of your body. In fact, they're so effective that even Christmas Abbott uses them (in case you guys didn't know, I have a ginormous girl-crush on Christmas... and I'm not sorry)! The version of Bulgarian Split Squats that we'll be doing will be slightly different than what she does in this video, but the set-up (lunging with your back leg propped up on a box or bench) is the same. And you get to watch Christmas Abbott, which is always a plus.
A1. 3x10 each leg Bulgarian split squats (as heavy as possible)
A2. 3x10 GHD hip extensions