Exercise Descriptions – Workout #5
Bulgarian Split Squat
• Stand with your feet shoulder-width apart.
• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.
Underhand Inverted Row
• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it with an underhand grip an inch or two wider than shoulder-width apart. Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.
Sharing is sexy• Stand with your feet shoulder-width apart.
• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.
Underhand Inverted Row
• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it with an underhand grip an inch or two wider than shoulder-width apart. Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.
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