Lower
uap-taper

A1. High Pulls 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

B1. Paused RFESS

Back foot can be dorfiflexed 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

B2. Low Squat to Scissor Jumps

Minimal ground contact time is the goal
Get UP on the jumps to split squat
Land low in the split squat position but catch yourself and do not let the back knee bang into the floor.
Use your arms and get in a

B3. Accentuated Barbell RDL

Get your hips back. Knees bent at about 10-15 degrees.
Maintain a neutral spine!
Keep the weight close to your legs (not doing so will cause you to use your back)
Lower the weight until you feel the slight stretch in the back of your hamstrings.
Use your glutes and hamstrings to push your hips forward and cause you to stand up.

C1. Stability Ball Hip Raise to Bridge

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.

C2. Wall Overhead Iso Squat

Keep elbows locked out
Knees near 90 degrees