Tracy and Mike talk in-depth about Understanding Planes of Movement. Learn how you can perform exercises for each plane including the Sagittal, Frontal and Transverse planes.
We also announce the 30 Day Plank Challenge. Find out how to take the challenge at http://massandshred.com/30-day-challenges/30-day-plank-challenge/ and do it along with us.
Recipe of the Week: Broiled Lemon Basil Salmon
Exercise of the Week: Bulgarian Split Squat
AKA: One Leg Barbell Squat, Single-Leg Squat, Rear Foot Elevated Split Squat
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Switch legs and repeat the movement.
Variations: You can use a step up box to place your toes on to perform this exercise. You can even elevate the step up box. Note: the higher the step up box, the more difficult it is to perform this exercise.
Supplement of the Week: Optimum Nutrition Instantized BCAA 5000mg
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