 How To Master The Split Squat. Build your fitness, body, and strength from the ground up. Over the next several weeks I will show you how to progress through all the popular movements and exercises you perform at the gym. The one advantage of being stuck at home is that you can work your way through and refine your technique for many of the common exercises that you perform at the gym. With the explosion of HIIT and groups, many of you are doing advanced versions of basic exercises without ever having received proper instruction from the ground up. I see it all over exercise videos. People are doing exercises like the Split Squat without mastering the basics first. In this series of videos, starting with the split squat movement pattern, you will learn where to start and how to progress and how to get stronger with every movement. This first exercise pattern, the split squat, is a foundational movement for true single leg work like the lunge and step up. Make sure you can do the exercises in the right order before moving to advanced versions. This is a step by step guide to really mastering the Split Squat exercise. No matter what level of training or fitness you are at, you will learn something from this video series. Follow the instructions below and progress through the split squat levels and challenge yourself to be perfect with every repetition of the exercise. SPLIT SQUAT 1 - TRX ASSISTED SPLIT SQUAT. Follow the instructions in the video to master level 1. Once you can perform 15 perfect repetitions on each leg, move to level 2. SPLIT SQUAT 2: BAND ASSISTED SPLIT SQUAT Now we move to our level 2 Split Squat progression. This will be very similar to Level 1 so it may be too easy for you. Once again, when you can perform 15 perfect repetitions on each leg, move to the level 3 version. SPLIT SQUAT 3 - THE BODYWEIGHT SPLIT SQUAT. Now we are on to the full Bodyweight Split Squat. You should be able to perform 15 reps of the previous two versions without collapsing your knees inwards, without falling forward and without tilting your upper body side to side. Once you can perform 15 repetitions of the Bodyweight split squat on each leg, you can progress the exercise by:
Once you can do 10-15 repetitions on both legs with weight, you can move to level 4. SPLIT SQUAT 4 - FRONT FOOT ELEVATED SPLIT SQUAT Here is the level 4 version which requires a bit more mobility, stability and strength. Once again, when you have mastered the bodyweight version, you can progress this version of the split squat in numerous ways. You can:
There are endless versions of this exercise that will keep your challenged for months. SPLIT SQUAT 5 - REAR FOOT ELEVATED SPLIT SQUAT AKA BULGARIAN SPLIT SQUAT. Now we come to our final and most difficult version of the split squat. The Rear foot elevated split squat. This definitely requires a little more stability and mobility as well as a good base of foundational strength from the other options. When you master the bodyweight versions, you can increase the difficulty by:
There you have it. That was the complete, step by step guide to mastering the Split Squat. I am sure there are versions I may have missed as new versions of exercises come out all the time. But if you take the time to master the progressions of the split squat, you will be able to perform even more advanced versions when the time comes. You will build up good balance, mobility, functional strength and hopefully prevent injury by going through the progressions above. I hope it helped. Send me an email if you have any questions or leave a comment below. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:
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Does eating fewer or more meals throughout the day influence your weight loss? You may still be hearing things like - “you have to eat 4-6 meals per day to stoke your metabolism and help with fat loss” and things of that nature. Here is a short video explaining the context behind this and hopefully putting your mind at ease if this is something you are still confused about? Feel free to share if it helps. If you are struggling for motivation and want to get your fitness back on track, my new ONLINE 8 WEEK BACK ON TRACK LOCKDOWN FITNESS PROGRAM is now available and I'm taking people through it. If you want a sneak peek - here is the information page. I would love to help you get your fitness mojo back and come out of COVID-19 feeling fitter, stronger, and healthier. John. New Home Strength Workout - Only One BackPack Required. Since the fitness world has gone online, everyone seems to be jumping around their living rooms like a jack in a box. HIIT is not the only form of training you can be doing at home. Done often enough without proper recovery, all of these jumping exercises will likely cause an injury. Here is an example of a home strength workout with just one backpack. It balances most muscle groups, it's safe and it will help improve strength and balance. The goal behind this workout is not to be fast-paced and heart raising. The goal is to hopefully keep or build some muscle and strength. Warm Up: Jog on the spot for 2 mins or skip and then perform all of the exercises for 1 set each for 5-10 reps each. Then move into the workout. The Workout:
Cool down with a little stretch. Every week you can progress this workout. You can:
If you want more workouts like these, check out my YOUTUBE CHANNEL HERE. There are over 100 free workouts available. If you are struggling for motivation and want to get your fitness back on track, my new ONLINE 8 WEEK BACK ON TRACK LOCKDOWN FITNESS PROGRAM is now available and I'm taking people through it.
If you want a sneak peek - here is the information page. I would love to help you get your fitness mojo back and come out of COVID-19 feeling fitter, stronger, and healthier. John. |
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