Bulgarian Split Squats

Quads, Hamstrings & Glutes

Raised Flatform / Chair

Medium

This is how you do it

Step 1

Begin by placing your right foot on a raised platform behind you. The raised platform should be about two feet high.
 

Step 2

Establish balance and brace.
 

Step 3

Flex the left leg and glute and squat down with your torso upright.
 

1.The rear suspended leg is for balance and isolation.
 

Step 4

Reverse to a standing position.
 
1. A full range of motion would be just before the rear knee makes contact with the floor.
 

2. The forward foot should be at a distance to allow the shin to remain in a 90° position throughout the exercise.
 

3. If needed, use a chair or pole for balance to set-up and begin the exercise.
 

Step 5

Switch leg positions after the desired repetitions are completed.
 

Single Leg Good Mornings

Glutes, Legs & Core

None

Easy

Lunges

Glutes, Quads & Hamstrings

None

Easy

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.