Lower
uap-off-season-1
A1. Front Foot Elevated Paused Split Squat
- Timing: 3-2-2-0
- 3x sets of 8-10 reps, 30s rest b/wn sets
- 3x sets of 7-9 reps, 30s rest b/wn sets
- 3x sets of 6-8 reps, 30s rest b/wn sets
2x sets of 5-7 reps, 30s rest b/wn sets
- 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. Barbell RDL
- Knee angle should be about 10 degrees
- Lower the weight as mobility allows, keeping a neutral spine. You should feel a slight stretch in the hamstrings.
- Hips move back as you lower the weight. Your weight should be distributed more toward your heels
- Pushing the hips forwards with your glutes brings you to a standing position. Push your hips all the way through.
B1. Front DB Box Squat with Ankle Extension
- reach your butt back and just tap the bench or box
B2. Bosu Plantar Flexion Paused Hip-ups
- keep your toes pointed down (that's plantar flexion)
- use your butt. you may also feel it in your calves and hamstrings
- keep abs in, spine neutral
C1. Standing Calf Raises
- Place your midfoot on a step or box. Hold onto something to help your balance.
- Get full range of motion on these and really squeeze your calves at the top for a full contraction
- Do these as quickly and explosively as possible without jumping.
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.