Full Body
uap-off-season-1

A1. Heel Elevated Back Squat

Use 25 pound plates to elevate the heels slightly
Controlled and slow descent for 4 seconds. Be fast and explosive on the way up.
Maintain neutral spine

B1. Single Leg Hip Raise

Push through the heel of the bent leg on the ground.
Squeeze the glutes and avoid arching the back.

B2. Single Leg Quarter Squat

Use a box or step of 8-24 inches.
Keep hips parallel to one another.
Hips move back and forward not side to side.
Keep foor dorsiflexed (toe up)
Touch the heel to the ground close to the heel of the foot on the box/step

C1. Rotational Pushups

Maintain perfect plank position throuhgout the movement
Use weights light enough that you can keep arms straight during rotation
Add a quarter rep at the bottom of the pushup to increase difficulty

C2. 1 & 1/4 Supine-grip seated row

Palms up grip
Pull the bar to the sternum
Squeeze the shoulder blades together at the end of each rep and quarter rep.

C3. Band Internal Rotations

Keep elbow tight to the body.
Keep shoulder retracted and chest up.
Use a cable colums if you have no bands. Alternatively you can use a light dumbbel and lie on your back.