CheckoutTraining Plan - Week 9
Week 9
This training plan was created by an NCAA certified strength and conditioning coach.
- * Dumbbell Side Split Squats 1 set x 10 reps
- * Romanian Deadlifts1 set x 10 reps
- * Bent Over Barbell Row1 set x 10 reps
- * Thrusters 1 set x 10 reps
- Walking Dumbbell Lunges3 sets x 10 reps
- # Alternating Dumbbell Bench Press3 sets x 10 reps
- # Wide Grip Lat Pull Downs3 sets x 10 reps
- ^ Physioball Hamstring Curls3 sets x 10 reps
- ^ Front Dumbbell Raises3 sets x 10 reps
- + Planks3 sets x 30 seconds
- + Side Planks 3 sets x 20 seconds
- * Overhead Squats 1 set x 10 reps
- * Plate Twists1 set x 10 reps
- * Dumbbell Reverse Lunges 1 set x 10 reps
- * Bent Over Barbell Row1 set x 10 reps
- Dumbbell/Barbell Split Squats3 sets x 10 reps
- # Incline Barbell Bench Press3 sets x 10 reps
- # Underhand Bent Over Rows3 sets x 10 reps
- ^ Romanian Deadlifts3 sets x 10 reps
- ^ Lateral Raises3 sets x 10 reps
- Physioball Step Offs3 sets x 8 reps
Dumbbell Side Split Squats
What You'll Need
Some dumbbells and the will to conquer the unknown. Okay, so maybe not that second part, but hey…
Why You Should Be Doing This Exercise
The squat is the champion, the lion, the paramount. But one can only squat so much before one wonders, "Are there variations that are challenging and worthwhile?" And to that, OneResult says, "Why, yes, yes there are," before pulling back the curtain to reveal the side split. Please try to refrain from any outward displays of emotion.
Start
Grab a pair of dumbbells, hold them in your hands by your sides, and assume a stance where your legs are about shoulder width apart. Now, this is a one leg at a time exercise, so get mentally prepared to move the foot of whichever leg you're starting with out to the side.
Middle
Keep your toes facing forward and bring one leg out to the side. Essentially you're doing a lunge to the side while keeping your back leg straight and bending your outer leg. Your upper body will remain straight, and facing forward. Yeah, it's a little vanilla in the description, but will bring joy to your heart when doing it.
Finish
To return to the start, push off of your outer foot, so that you're now back upright, with your feet nice and wide. You get it. It's not that complicated. Take a peek at the video for visual reassurance if you must. Also, remember that when done with one leg, the other beckons.
Key Don'ts
Now, this isn't a "don't" so much as a, "you can have whatever you like." If you opt for a slightly narrower stance, you'll work your quads more. If you go wider, you'll end up working the butt. Whatever's clever. Your world after all. Okay, one don't if you insist. Don't lean over your knee with your upper body. That stays straight. Your leg's doing the work.
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