A lunge alternative should work fine. Static lunges, reverse lunges, dynamic lunges, the list goes on. CLICK ME! for everything you could ever want to know about lunges.
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Can your knees tolerate lunges? I remember I had some knee issues when I started doing serious lower body work like tendonitis and that my legs took so long to recover. I eventually got conditioned enough that I adapted and no more issues.
If it's not painful, I would say to just keep at it. You're mad you can only do 8? Try for 9 next time you do the workout. Don't even bother with overhead weights even though the program calls for it. Just keep plugging away at 0-lb BSSs until you can do them. This exercise is one you'll want in your arsenal over the long haul.
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Ahhhhh don't we all hate those BSS !! They are in almost every program that NROL has. They are freakin' hard and 8 is nothing to be ashamed about. I would continue with them, you won't ever love them but you will get better at them. Don't give up because they are too hard.
Make sure you're activating your glutes on that, which take pressure off the knee, drive through the heel. Try lowering your foot a bit, then a bit more, then a bit more... till you find a height that works best for you (or you get to the floor). Be on your toes of your back foot, not the top of your foot, so that you can, if need be, put more pressure on that foot to relieve your knee.
Also, get some knee sleeves. Get what you can afford, but they have great value for keeping the knees warmed and primed between sets, and keeping the kneecap from shifting around inadvertantly.
I am at my first REST week so my knees will be able to take a break. Also, I guess I need to get on my toes on the foot that's resting on the bench. I had the TOP of my big ass foot resting on there.
I am at my first REST week so my knees will be able to take a break. Also, I guess I need to get on my toes on the foot that's resting on the bench. I had the TOP of my big ass foot resting on there.
That is a way to do it, but it puts more emphasis on the leg doing the work, which if you're having issues is something to change.
Most people can tolerate bg squats very well if they do them properly. Also, the back foot is only there because you are not doing an airborne version of it, do not use it to support too much of your weight. Try as suggested above, check out a few videos and try again. The last thing you want is being unstable with overhead bg squats
Most people can tolerate bg squats very well if they do them properly. Also, the back foot is only there because you are not doing an airborne version of it, do not use it to support too much of your weight. Try as suggested above, check out a few videos and try again. The last thing you want is being unstable with overhead bg squats
The expert chimes in, because she's all Bulgarian and stuff... (Seriously though, she does know whereof she speaks.)
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
When I get to the point of doing Bulgarian Split Deadlifts, I intend to do them as the video I saw of you.
I did a bit research into yogurt...interesting history. No one country can claim it as their creation (it's been around for 1000s of years), Wiki had a beautifully delicious picture of a glass of it from a Bulgarian expo.
My particular brand is Dannon. It's not as thick and pasty as Yoplait, and the low-fat vanilla is great straight from the tub. It's like dessert, so I have to watch how much I eat. So good.
Substitue for Bulgarians- FL 1
!! They are in almost every program that NROL has. They are freakin' hard and 8 is nothing to be ashamed about. I would continue with them, you won't ever love them but you will get better at them. Don't give up because they are too hard. 
(Seriously though, she does know whereof she speaks.)
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