BULGARIAN SPLIT SQUAT

3

SETS REPS

12 EACH SIDE

Stand with a bench behind you and a barbell on your upper back. Rest the top of one foot on the bench. Lower until your front thigh is parallel to the floor without your back knee touching the floor. Hold the stretch at the bottom, then push back up through your front leg, squeezing your quads at the top. Perform 12 reps, rest for 30 seconds, then repeat on the other leg.

6 SINGLELEG CALF RAISE

3 EACH SIDE

SETS REPS

20

Holding dumbbells, raise one foot off the floor. Then raise your other heel, squeezing your calf muscle at the top. Lower without letting your heel touch the floor. If you reach failure before 20 reps, do the remaining reps without weight. Perform 20 reps, rest for 30sec and repeat on the other leg.