Lower
uap-in-season-1

A1. Front Squat

The bar is resting on your clavicles (collarbone) and held there with your hands in an open grip (fingers not wrapped around the bar).
As in all squatting, maintain a neutral spine, get your butt back, weight shifted toward the heels, and chest tall.

A2. Tuck Jumps

Minimize ground contact time.
Land quietly on the mid-forefoot and explode up again as quickly as possible.
Pull your knees up as high as possible.
Keep the spine neutral and chest tall! Knees come up to meet the chest, not the other way around.

B1. Barbell Romanian Deadlift (RDL)

Get your hips back. Knees bent at about 10-15 degrees.
Maintain a neutral spine!
Keep the weight close to your legs (not doing so will cause you to use your back)
Lower the weight until you feel the slight stretch in the back of your hamstrings.
Use your glutes and hamstrings to push your hips forward and cause you to stand up.

B2. Walking Lunges

Aim for 90 degree angle of the lunging knee but do not let your back knee touch the ground.
Step directly into the next lunge without pausing at the top of the movement.
Keep your shoulders locked back and chest up.
(Reps are per leg, not total)

C1. Stability Ball Hip Extension / Lying Curl

First raise your hips to parallel by squeezing your glutes.
Maintain the tension in your glutes to keep your hip us as you bring the ball toward you
Knees, hips, and shoulders should all be in a line at the top of the movement.
Allow the ball to move away from you in a controlled fashion.
Lower your hips again to complete the movement.

Alternate two legged version

If single leg is too difficult (it's definitely not easy!) it's better to have good form on the two legged version.

C2. Romanian Rhythm Squats

Fast quarter squats. Alternate 10 reps with the whole foot on the ground with ten reps going up on your toes until you get to 50 reps.
Concentrate on using your hips. Maintain good posture as usual.