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💥 Bulgarian Split Squats Hack 💥 There's no "best" or "better" way to perform your Bulgarians (Rear Foot Elevated Split Squat - RFESS) But depending on what you're trying to achieve, will dictate how you perform it. A little thread 🧵

Mick Hughes

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35,729 Aufrufe • vor 3 Jahren •via X (Twitter)

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The best way to do a Bulgarian split squat is to elevate your back foot on a sturdy box, lower until your knee touches the ground for full range and max glute activation!.. Who likes this workout anyway?

The best way to do a Bulgarian split squat is to elevate your back foot on a sturdy box, lower until your knee touches the ground for full range and max glute activation!.. Who likes this workout anyway?

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This is one of the best best hip mobility drills you’ve never tried. This split squat isometric with an emphasis on pressure into the foam roller, will help you bias improving either internal or external rotation of the hips. It just depends on how you set it up, but it’s easy to do either.

This is one of the best best hip mobility drills you’ve never tried. This split squat isometric with an emphasis on pressure into the foam roller, will help you bias improving either internal or external rotation of the hips. It just depends on how you set it up, but it’s easy to do either.

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Bulgarian split squats are one of the best single leg strength exercises for runners. Your glutes and quads work together to drive you up while your hip has to stabilize the entire movement. That's something a normal squat or goblet squat won't give you. Setup tip: sit on the bench, place your heels forward. That's where your standing foot goes. Focus points: → Drive straight up and down, not backward → A slight forward lean loads the glutes more (stay upright if you want it quad dominant) → Control the lowering phase. Don't drop into it 3 x 8-10 each side. Have the weight opposite of the standing leg.

Bulgarian split squats are one of the best single leg strength exercises for runners. Your glutes and quads work together to drive you up while your hip has to stabilize the entire movement. That's something a normal squat or goblet squat won't give you. Setup tip: sit on the bench, place your heels forward. That's where your standing foot goes. Focus points: → Drive straight up and down, not backward → A slight forward lean loads the glutes more (stay upright if you want it quad dominant) → Control the lowering phase. Don't drop into it 3 x 8-10 each side. Have the weight opposite of the standing leg.

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.Milan Švejda: "[Valve] were open to the idea of [VRS] going sub-regional [in Asia] but in the end, they couldn't come up with a way where it would be fair to split Asia in a proper way." 👀 What do you think is the best way to make qualifying to the Major better?

.Milan Švejda: "[Valve] were open to the idea of [VRS] going sub-regional [in Asia] but in the end, they couldn't come up with a way where it would be fair to split Asia in a proper way." 👀 What do you think is the best way to make qualifying to the Major better?

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Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.

Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.

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Have you ever felt a film scene was particularly memorable or beautiful? To be sure, much of this is about cinematography and acting, but I want to show how outfits also contribute to this impression. Hopefully, this thread will give you some ideas on how to dress better. 🧵

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✨ Big O ✨ Let me take you on a visual introduction to what big O notation is in my new blog post: With big O notation you can better understand how algorithms will perform, finding orders of magnitude improvements with very simple changes to your code

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what a privilege to see you get healed peacefully, as i watch you perform the song that you made during a dark time with this huge smile on your face ❤️‍🩹 “I got through it all” “[Me] was full of sadness but I will send that sadness away!” “I wanted to show you how stronger I am”

what a privilege to see you get healed peacefully, as i watch you perform the song that you made during a dark time with this huge smile on your face ❤️‍🩹 “I got through it all” “[Me] was full of sadness but I will send that sadness away!” “I wanted to show you how stronger I am”

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25,900 Aufrufe • vor 7 Monaten

𝐃𝐞𝐝𝐢𝐜𝐚𝐭𝐞𝐝 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐚𝐦𝐞, 𝐚 𝐰𝐢𝐧𝐧𝐞𝐫. 𝐀 𝐦𝐚𝐧 𝐰𝐡𝐨 𝐤𝐧𝐞𝐰 𝐭𝐡𝐚𝐭 𝐰𝐢𝐧𝐧𝐢𝐧𝐠 𝐜𝐚𝐦𝐞 𝐟𝐫𝐨𝐦 𝐩𝐫𝐞𝐩𝐚𝐫𝐚𝐭𝐢𝐨𝐧. QUOTE "Preparation is key. Without it, you can't perform well. When you expect players to have no excuses, you can't give them any. Preparation is everything when it comes to winning. That's the same for coaches, players, or anyone trying to improve. No one's going to knock on your door and hand it to you. What are you willing to give to be successful, that's what matters"

𝐃𝐞𝐝𝐢𝐜𝐚𝐭𝐞𝐝 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐚𝐦𝐞, 𝐚 𝐰𝐢𝐧𝐧𝐞𝐫. 𝐀 𝐦𝐚𝐧 𝐰𝐡𝐨 𝐤𝐧𝐞𝐰 𝐭𝐡𝐚𝐭 𝐰𝐢𝐧𝐧𝐢𝐧𝐠 𝐜𝐚𝐦𝐞 𝐟𝐫𝐨𝐦 𝐩𝐫𝐞𝐩𝐚𝐫𝐚𝐭𝐢𝐨𝐧. QUOTE "Preparation is key. Without it, you can't perform well. When you expect players to have no excuses, you can't give them any. Preparation is everything when it comes to winning. That's the same for coaches, players, or anyone trying to improve. No one's going to knock on your door and hand it to you. What are you willing to give to be successful, that's what matters"

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Nick Saban - Defending 11P Y Off RPOs - "Well look, if your cats are better than their cats, play man to man. You got one more guy in the box than they can block, you got an 8 man front & you got all the RPOs covered." - "Probably the best way to play it if you want to play the RPOs is you have to play some kind of split safety coverage. The simplest front to play it, with the least adjustments because you're forcing the ball inside out is to play what we call Mint 4 Mod (0 Nose/DBL 4i). You're playing quarters with safeties that can fit the runs and hold on the RPOs." - "If you're going to play a 4-2, then to me if you want to play split safeties, you have to cancel gaps some type of way. You got to jam a side away from the back, pirate a side away from the back."

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Nick Saban - Defending 11P Y Off RPOs - "Well look, if your cats are better than their cats, play man to man. You got one more guy in the box than they can block, you got an 8 man front & you got all the RPOs covered." - "Probably the best way to play it if you want to play the RPOs is you have to play some kind of split safety coverage. The simplest front to play it, with the least adjustments because you're forcing the ball inside out is to play what we call Mint 4 Mod (0 Nose/DBL 4i). You're playing quarters with safeties that can fit the runs and hold on the RPOs." - "If you're going to play a 4-2, then to me if you want to play split safeties, you have to cancel gaps some type of way. You got to jam a side away from the back, pirate a side away from the back."

Nick Saban - Defending 11P Y Off RPOs - "Well look, if your cats are better than their cats, play man to man. You got one more guy in the box than they can block, you got an 8 man front & you got all the RPOs covered." - "Probably the best way to play it if you want to play the RPOs is you have to play some kind of split safety coverage. The simplest front to play it, with the least adjustments because you're forcing the ball inside out is to play what we call Mint 4 Mod (0 Nose/DBL 4i). You're playing quarters with safeties that can fit the runs and hold on the RPOs." - "If you're going to play a 4-2, then to me if you want to play split safeties, you have to cancel gaps some type of way. You got to jam a side away from the back, pirate a side away from the back."

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LYN: other celebs’ fans who are in my lifestream, you should listen to what Ning ge is about to say, you can receive it or ignore it you absolutely will not know better than your celeb or their company on how to be a celeb. so you teaching them how to be a celeb, what they should do, what dramas to take, what shows to be on, there’s absolutely no meaning because you absolutely don’t understand more than them. or else you’d be successful or you would’ve trained a celeb more amazing than them Ning ge always be spilling the truth on his livestreams 🙌 been seeing way too much BS here on x and just want to remind “fans” to respect your artists #LiuYuNing

LYN: other celebs’ fans who are in my lifestream, you should listen to what Ning ge is about to say, you can receive it or ignore it you absolutely will not know better than your celeb or their company on how to be a celeb. so you teaching them how to be a celeb, what they should do, what dramas to take, what shows to be on, there’s absolutely no meaning because you absolutely don’t understand more than them. or else you’d be successful or you would’ve trained a celeb more amazing than them Ning ge always be spilling the truth on his livestreams 🙌 been seeing way too much BS here on x and just want to remind “fans” to respect your artists #LiuYuNing

🍓 strawberrymoon 🐷🦋🐮

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