284.7

One way to fix an imbalance in the core area is one-leg bulgarian split squats.  Adding these into a weight session will help train the quads without adding dangerous stresses to the back.  If you train a back squat of 200 lbs. your split squat can be done with 100-115lb. to great effect.  Over the course of several weeks most athletes will even see a gain in standard two legged squat numbers.

You are working the quadriceps group(vastus medialis, vastus intermedius, vastus lateralis and rectus femoris), the gluteus maximus, soleus, adductor magnus with the gastrocnemius, gluteus medius, gluteus minimus and hamstring stabilizing the movement.  Quite an impressive group for a simple exercise, this is why compound exercises are so good for you, full recruitment of the posterior chain.  The basic movement can be varied by utilizing a front rack, resting a barbell across the back, holding dumbbells in each hand or even weight plates.

my food

4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

16 OZ. chicken breast(496 cal.)P104.4F5.6C0
4 jalapeños(16 cal.)P.4F0C4
1 onion(64 cal.)P1.4F.1C15.5
1/2 cup lentils(339 cal.)P24.8F1C57.7
4 tbsp. sweet chili sauce(400 cal.)P0F0C100
total=1315 cal. P 131 F 6.7 C 177.2

2 clif bars(480 cal.)P20F12C86

total=2205 P 181.5 F 44.9 C 274.8

my workout

5 minute trainer hill climb

10 minute trainer hill climb