Strength 2
uap-preparation

A1. Barbell Bench Press

retract your shoulders so that they are flat on the bench
grip should be slightly wider than shoulder width

A2. Split Squat to Cable Row

pull with the opposite arm of the leg that is forward.
hips should move straight up and down
use full range of motion in the shoulder but do not lean forward or backwards in the rowing motion.

B1. Sumo Squat

chest tall, look straight ahead
toes are pointed out about 30 degrees
stance is wide so that knees are at about 90 degrees at the bottom of the movement

B2. Single Leg 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. 1/2 Cubans

keep your shoulders retracted
avoid shrugging the weight
elbows should be stationary while rotating the weight

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.