Lower 2
uap-off-season-3

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• the purpose of this drill is to get full extension of ankles, knees, and hips
• propel yourself explosively upward and a little bit forward

• 3 reps each leg.
• Aim for full hip extension and distance

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• Shoulders retracted.
• Spine neutral. Look at a spot on the floor about 5 feet in front of you.
• Get your hips back and chest over the bar
• Arms should be straight at the start of the lift
• Back remains flat as hips come forward and weight lifts up

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• Aim for 90 degree angle of the lunging knee but do not let your back knee touch the ground.
• Step directly into the next lunge without pausing at the top of the movement.
• Keep your shoulders locked back and chest up.

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• First raise your hips to parallel by squeezing your glutes.
• Maintain the tension in your glutes to keep your hip us as you bring the ball toward you
• Knees, hips, and shoulders should all be in a line at the top of the movement.
• Allow the ball to move away from you in a controlled fashion.
• Lower your hips again to complete the movement.

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• If single leg is too difficult (it's definitely not easy!) it's better to have good form on the two legged version.