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.

Marvellous

This will be making a regular , structured feature in most of my programmes 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.