This week we are adding body armor movements. These exercises are not for time and are done for the purpose of building deep stabilizing muscle and balance. This work often takes a back seat to heavy strength work and metabolic conditioning but it is the key to staying healthy and being strong deep into long or heavy wods.
21/15 Calorie Row
15 Chest to Bar Pull-ups
20 Kettlebell Snatches 24/16
15 Thrusters 95/65
Double Dumbbell Thrusters (Pick weight)
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
I looked at a lot of pictures to demonstrate this exercise and this one was one of the best. Doing this exercise correctly requires very open hip flexors and quads. There are a few flaws that I could point out but would rather comment on what she is doing well.
The big piece is that her torso is vertical and shoulders are remaining over the hips. A quick search for images will reveal that most people will lean way forward with the shoulders in front of the hips highlighting their tight hip flexors and quads. Like many other exercises, this exercise is extremely difficult to do well and relatively easy to do poorly.