Lower
uap-in-season-2

A1. Front Foot Elevated Paused Split Squat

push through the heel of your front foot
hips should move straight up and down
pause for 2 seconds at the bottom position
keep shoulders back and chest tall

A2. Split Squats jumps for height

Get low but do not leg the back knee smash into the ground
Jump as high as possible and switch which leg is forward mid-flight
Arms can do whatever but using them as you would if running will likely feel most natural

B1. Weighted Hip Thrust

Weight rests approximately on hip flexors
Place a sweatshirt or folded up yoga mat between your hips and the weight for added comfort.
Heels should be directly under the knees at the top position.
Focus on squeezing your glutes. Keep back straight, not arched.

B2. Goblet Squats

Initiate the movement with hips going back
Squat as deep as mobility allows while maintaining spine neutrality

C1. Russian Step Up

find a rhythm, be explosive, drive the knee up!
Use the foot on the bench to initiate and drive the movement. Don't "bounce" off the foot landing on the ground.

C2. Standing Hip Flexion

Place on foot on a box or bench that causes your knee to be close to 90 degrees.
Keep your hips level for the duration of this exercise!
Pull your leg straight up (it won't go very far) and hold for three seconds before lowering it back to the bench.