Lower 1
uap-off-season-2

A1. Squat Jumps

Total weight used, including the bar, should be less than 30-35% bodyweight (most bars weigh 30-45 lbs)
Maintain a neutral spine
Keep the bar in contact with your back (it should not bounce)
Minimize ground contact time as you explode up as high as possible.

A2. Snatch Grip Jumps

Grip is wide, elbows are locked out
Depth is about a quarter squat before exploding upward
Pause between reps enough to reset your stance
Maintain a neutral spine

B1. Russian Step Ups

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.

B2. DB Single Leg Deadlift (SLDL)

keep shoulders hips and knee in a line as you push your hip back and lower your torso.
knee of working leg should be bent about 10 degrees
keep the hips level, shoulders back
try doing the whole set without allowing the other leg to touch the ground

C1. Walking Side Lunges

Don't rest weight on thighs as you lunge.
Chest tall, hips back.
Keep hips and toes perpendicular to the direction of the lunge

C2. Supine Band Hip Flexion

Keep the opposite leg on the ground.
Get the working leg past parallel and hold it there.