Lower
uap-in-season-3

A1. Heel Elevated Back Squat

Place 5 lb weight plates under the heels
Isometric hold for three counts at the bottom of your squat
Explode out of the bottom of your squat after the iso hold
Keep the bar in contact with your back at all times (it should not get airborne). You also should not get airborne.

A2. Penta Jump

Jumps for distance. Avoid hitting the ground heels first.
Attempt to land on the midfoot
Explode again as soon as possible upon landing
Use your arms to help!

B1. Backward Lunge to SLDL

Do all reps on one leg, then the other.
Aim for 90 degrees for the working leg in the backward lunge.
Knee angle should be about 10-20 degrees during the SLDL.
Keep your core engaged to keep the nonworking leg and torso moving together.

B2. Cable Pull Through

feet are slightly wider than shoulder width. knees are bent about 10 degrees.
reach back between your legs with the rope attachment.
use your glutes to push your hips forward and stand up.

C1. Paused SL Heel-Elevated Hip Lift

Elevate the foot of the working leg on a step
Can be elevated on a Bosu ball for added difficulty.
Nonworking leg remains straight
Pause at the top of the movment

C2. Squat to Press

Find a rhythm and move quickly
Aim for parallel in the squats
The press should move continuously with momentum coming from the squat