Lower 2
uap-off-season-2

A1. High Pull from Hang

Shoulders over bar
Hips back (like in a Romanian deadlift)
Triple extension of ankles knees hips
Keep elbows high to avoid having the bar hit you in the face

A2. Reactive Squat

Keep the weight light on these also
From the squat stance, think about pulling your knees up as your feet come off the ground. Catch yourself in a full squat position and explode upward.
Maintain a neutral spine and keep the bar in contact with your body

B1. 1 & 1/4 RFESS

Get front thigh to parallel
Quarter rep is at the bottom
Keep shoulders back, chest tall

B2. Hip Thrusts

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.