How to progress to a bulgarian split squat👇🏻👇🏻👇🏻 BEGINNER ➡️ ADVANCED WEEK 1-4: 1-2 times per week, do reverse lunges with no weight for 3-5 sets of 8-12 reps each leg. WEEK 4-8: 1-2 times per week, do reverse deficit lunges with or without weight for 3-4 sets of 8-12 reps each leg. WEEK 8-12: 1-2 times per week, do deficit reverse lunges with heavier weight than what you used the last 4 weeks OR do Bulgarian split squats wothout weight for 3-4 sets of 8-12 reps each leg. WEEK 12-16: 1-2 times per week, do Bulgarian split squats with weight for 3-5 sets of 8-12 reps on each leg. WEEK 16-20: 1-2 times per week, do bulgairan split squats with a heavier weight than the last 4 weeks for 3 sets of 8-12 reps each leg. WEEK 20-24: Try elevation under the front foot OR continue regular Bulgarian split squats and slowly increase weights every 3-6 weeks based on progress! DON’T RUSH THE PROCESS! If it takes longer to progress, don’t worry and don’t rush it! Slow progress is always better than an injury or a plateau! Allow your muscles to adapt and condition with the weights you are using for a few weeks before trying to increase weights! Focus on SLOW controlled reps, especially as you lunge down! Click the link in my bio to train with me🥰🫶🏻 #bulgariansplitsquat #howtodobulgariansplitsquats #howto #workoutroutine #workouttips

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