09 Jul 2018 Blackmores Bulgarian bench 4064 views 1 min to read Develop explosive leg power and become a stronger faster runner with the jump split squat. Energy & exercise Share Share on Facebook Share on Twitter Share on Pinterest Share on Linkedin 0 comments 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. Next: Banded mountain climber 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.