For this routine, you can use what youve got. While Scott performs these exercises with dumbbells, he explains that you can also take it on with your bodyweight or whatever you have lying around the house (suitcase, golden retriever , etc.) as resistance. And, if you dont have a bench at home, a sturdy chair, ottoman, or couch works perfectly.
First, youll perform one minute of slow, controlled Bulgarian split-squats with one leg elevated, rest for 30 seconds, and repeat on the other leg. Here, Scott lowers and raises over the count of three and two, respectively. Maintain a neutral spine throughout and make sure to avoid resting with your knee on the ground.
Next, repeat deadlifts for one minute. As you watch Scott work, you can see that he has some next-level hamstring mobility and goes very lower into his deadlifts. Don't try to mirror him perfectly when you give it a shot. Youll find your end range of motion when your hamstrings catch, or you feel tension in them. Your torso likely wont reach parallel; keeping a flat back, your shoulders wont lower past your hips.
That said, if youre really bendy and can perform deficits without compromising your back or losing hamstring tension, you can experiment with going lower. Just make sure that you don't overextend into a painful position. Again, stick with a three-two tempo, and rest for 30 seconds at the end of your set.
For the last minute, perform heel-elevated glute bridges with a two-two tempo. As Scott demos, you should maintain a braced core position throughout, working to keep a straight spine in the locked out position at the top. At all times, your ribs should point to your navel. If they flare at any time, youre losing core tension. Reset.
Drive through your heels with each rep to focus on your glutes rather than quads. If you find that your feet are moving with each bridge, scoot your heels to the edge of the bench.
At the end of all three exercises, rest for 30 seconds, and repeat for up to four rounds.