Lower 1
uap-off-season-5

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• Back foot can be dorsiflexed or flat. whatever position is comfortable and stable is fine
• Pause at the bottom of the movement
• Keep shoulders retracted, chest up, and a neutral spine
• Knee should track in line with the toes

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• Get low but do not let the back knee smash into the ground
• Jump as high as possible and switch which leg is forward mid-flight
• Arms can do whatever but using them as you would if running will likely feel most natural

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• Maintain a neutral spine. This is more important than how low you go!
• Start with the knee of the foot on the ground slightly bent and keep the same angle throughtout the movement.
• Lower the weight until you feel tension in the hamstring
• Hips should move back as you lower the weight.
• Contract the glute/hamstring to push your hip forward as you stand up.
• Do not touch the other leg to the ground at any time if you can help it
• Do all reps on one leg, then switch to the other leg

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• Step back with one leg. Do not let your knee touch the ground
• Explosively step forward again using primarily the front leg
• Keep the back foot off the ground when you stand up again if possible
• Do all reps on one leg first and then the other

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• Use your glutes/hamstrings and keep the spine neutral (don't arch your back to get the hips up)
• Keep your hips up and envision a straight line between knees and shoulders
• The exercise can be done with one leg at a time if two legs is not challenging

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• Neutral spine, knees in line with toes
• Alternate ten reps of quarter squats with ten reps of quarter squats to up on your toes
• This means you will do 30 regular quarter squats and 20 quarter squats to up on toes total
• Choose a weight that would be approximately what you could use for regular back squats for 10-12 reps (This is an estimate to help you know where to start. Your final weight choice may vary)
• You will not go to failure on this exercise. Stay fast.