KMS Fitness

ARE THERE DIFFERENT TYPES OF ?
There are two variations on a Bulgarian split squat- one that's quad dominant and one that's
glute dominant. Your foot position determines this. If your foot is further from the elevated surface, you'll place more emphasis on your glutes and
hamstrings; if it's closer to the elevated surface, you'll hit your quads more. Both variations are beneficial! It ultimately comes down to your personal
preference, as well a what feels more natural based on your flexibility and mobility.
Playing around with each variety can help you identify which works best for you.
Can be done with as shown or with added weight of or .
Can be performed on a or . Switch it up!💪🏼
HOW TO:
1. Start by standing about 2 feet in front of a knee-level bench or step.
2. Lift your leg up behind you and place the top of your foot on the bench. Your feet
should still be about shoulder-width apart, and your foot should be far enough in
front of the bench where you can comfortably lunge - hop around a bit so you can find
the right spot. If a closer foot position works, just ensure that when you lower down, your
left/right knee doesn't fall over the line of your toes.
3. While engaging your core, lean forward at the waist,beginning to lower down on your left/right leg, bending the knee.
4. If completing a quad-dominant Bulgarian split squat, stop before your knee falls over your
toes. If completing a glute-dominant Bulgarian split squat, stop when your left/right thigh is parallel to the ground.
5. Push up through your left/right foot, using the power from your quads and hamstrings to return
to standing.
6. Repeat for the desired number of reps.

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. Atlantis Assisted pull-up/dip Machine SINGLE LEG GLUTE DRIVES, driving the opposite knee up and squeezing hard for added contraction. Basically one leg is doing a while the other leg is performing a . The intention is still the same. We want to strengthen and develop the glute muscle by working both legs at the same time. Press the platform down, driving through your heel while simultaneously kicking your other leg back. Squeeze both glutes hard at completion of the range of motion. It’s a super fun and effective move to change up your routine.

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This AM and with primary focus on glute activation.
Finished up with these three gems
💎1. on the seated . An amazing pump and burn on this one. Training legs independently with maximum loads makes you more aware of how evenly you are pushing and controlling the movement with each leg. It takes focused concentration which I love!
💎2. ’s on the NOTE: RDL’s have a slight knee flexion to engage glutes.
💎3. LANDMINE

DM for personal one on one training and or [email protected]

🔸Personal Training
🔶Lifestyle Coaching
🔸Nutrition
🔸Private figure and Bikini posing
🔸virtual session
avaiable

A little work this morning , and lower ab leg lifts. I’ve been training abs daily for both aesthetic and function. Having a strong core is so important. I also find training abs everyday yields the best results.... for me. Some may disagree. Depends on intensity. Like with any muscle group,If you exercise any muscle intensely, you should rest it the next day, especially if you are sore. But, if you’re doing light exercise and you’re highly conditioned (used to the exercise or activity) it’s OK to exercise the muscles every day. Just make sure if you are that you don’t neglect to train your lower back. Happy training 💪🏼😏