2A. BULGARIAN SPLIT SQUAT
(RIGHT AND LEFT)
REPS: 8 REST: Straight to 2b
The OG of single-leg exercises, this movement has high mechanical transfer to running.
Your torso angle can change the way the lower body takes the load: leaning forward provides a hip-centred movement, while an upright torso provides a more knee dominant pattern.
2B. SINGLE-ARM DB BENCH PRESS
REST: 60 secs, then back to 2a
Arm propulsion is hugely important here.
Make sure you keep your trunk engaged through each rep and focus on owning the movement before adding too much load.