Split Squats

The split squat is a posterior dominant leg strength movement, with the active muscles driving you out of the bottom of the lunge being the glutes and hamstrings. Driving out of the midfoot/heel in this movement so that you feel this engagement as the front foot is the driving force of your lockout. Reinforce a vertical torso angle – if you shoot your butt back and chest comes forward, you will likely perform a good morning and place pressure on the low back. If you are feeling it predominantly in their hip flexor (trailing leg), you are placing too much pressure on the back toe; reinforce the front foot and a vertical shin angle, driving through the heels.

Tuesday's Training:

Split Squats


reps per leg-perform all reps on first leg then perform on other leg to make one set

Optional Finisher:

20/15 calorie row

50 Overhead Plate Jumping Lunges (hold plate overhead while jumping (each leg = 1 rep)

Get Toned:

For Time:

50 DB Deadlift (50/35)

40 Single Arm DB Snatches alternate arms

30 Broad Jumps

20 Deficit Pushup

10 Seated to Standing Rope Climbs

Barbell Club:

Hang Snatch + OHS

5x1 @ 75-80% of 1RM

Snatch Grip Deadlift

4x3 @ 95% of 1RM

Accessory/Cool Down

Weighted Pull Ups

5x3 Heavy