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Bulgarian bench

Bulgarian bench

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Develop explosive leg power and become a stronger faster runner with the jump split squat.

Legs 4 exercise 2 |Bulgarian bench


Download the workout

How to
In a lunge position off a bench drive arms with weight minimising any side movement by activating core.

Perform each set for 45 seconds with a 15 second rest in between (45/15). Repeat 3 times.

Make it advanced
Increase each rep to 60/15 and then 90/15 all for 3 rounds.

Expert tips
Keep your feet facing forward.

The weight can be reduced or increased.

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Previous: High ups

Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.