Its impossible to run an effective programme without some consideration of the work of Mike Boyle and , for this article, the way he has popularised the Bulgarian Split (see here for his view point).
All it offers is better, stronger bigger legs, but without back stress, balance , hip flexibility, and a high level of safe training discomfort.
This will be making a regular , structured feature from the 1st of June in our programmed Crossfit heavy days. Start practicing at home now if you haven’t seen it before . It often features in our Metcon classes , but I know most of our coaches sneak this into their training, so grab a PT session to get up to speed.
You’ll be grateful for all that walking lunge practice you’ve had. Pillow on the floor as a comfy knee target, top of the rear foot on the sofa and go! Start off with a lower rear surface if it helps, and “split”. If you need to revise for exams, while practicing, so be it. Do keep your torso upright if possible. Obviously an appropriate abdominal brace.
Get to 20 each side, 30 seconds rest between each leg, 2 minutes rest then 2 more sets. Once you have learned this, we will be looking to load this .
The Bulgarian Lunge: apart from the fact that it isn’t a lunge and didn’t come from Bulgaria, its great.