- Alternate between 60 seconds of work and 30 seconds of rest on each leg before moving on to the next round
- Anchor a single band to a door, wall, pole, or power rack, ideally with 2-3 levels of resistance to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: BSS Face Pulls Ladder
ROUND 2: BSS High-Low Face Pulls Complex
ROUND 3: Anti-Rotation BSS- Resist Away From Lead Leg
ROUND 4: Anti-Rotation BSS- Resist Towards Lead Leg
ROUND 5: Anti-Extension Bulgarian Overhead Triceps Extensions
1-MINUTE BREAK HIGHLY RECOMMENDED HERE
ROUND 6: BSS 1-Arm Rows (Level Changes)
ROUND 7: Bulgarian 1-Arm Rows (Level Changes)
ROUND 8: BSS 2-Arm Chest Presses (Add Hip Dip)
ROUND 9: Ripped-Shirt Zercher BSS
ROUND 10: Overhead Y-Hold BSS
This is a 30-minute workout. If you feel the need to do another 10-round sequence, you simply didn’t do it right the first time.
This is a replay of a live follow-along version of Workout 4 in December 2019!
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a sandbag, ideally having a lighter & heavier option to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: Bulgarian Hammer-Grip Hinge to ...
This is a live follow-along version of December's WORKOUT 3 with a mix of different bear crawls.
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