Back Squat with a Pause
15/Leg Single Leg Hip Thrusts
15 Banded Pull Thru
15/Side Banded Heel Slides
- On the back squat you will add a pause at the bottom of the squat. This will mean you will probably need to use a lighter weight than you normally would. The pause should be 3 seconds (1 one thousand, 2 one thousand, 3 one thousand).
- If you struggle with knees caving in think about a band being above your knees, as you stand out of the squat visualize trying to break that band.
- If you can’t maintain engagement in your abs on the heel slides drop the band.
- On the band pull thrus this is a HINGE movement. I want you to pretend you are mooning the “people” behind you. This means you send your butt back with only a very small bend in your knees. When you moon someone you wouldn’t bend your knees right? Don’t get bendy here, its a hinge.