Deadlift

• Place feet shoulder width apart and drive through the heels throughout the movement
• Bend at knees and hinge at hips, keeping your back flat, chest up, butt back and glutes, hamstrings, and core engaged
• Keep bar as close to shins as you pull, straightening your legs and hips simultaneously. Release weight back down slow and controlled

1,2,3 Jumps

• Perform two frog hops into one long jump, staying low the entire time
• Land softly on toes
• Keep glutes, hamstrings, and quads engaged throughout movement

Smith Machine Squat (wide stance)

• Keep your heels on the floor as you squat and your knees turned outward
• Look forward, not upward, to prevent strain on your neck
• Feet should be 3 to 4 inches in front of the bar with your feet hip distance apart.. keep core tight, chest up, and back flat as you squat

Bulgarian Split Squat

• Adjust stance for comfort and mobility
• Keep leading leg knee behind toes at all times
• Engage your glutes and core, keeping your chest up

Glute Kickbacks w/Ankle Weights or Resistance Bands

• Keep slight bend in supporting leg
• Engage glutes and core, keeping a flat back and neutral head position
• Kick straight back squeezing the glute at the top of the movement - if you start to arch your back or tilt your pelvis anteriorly, you've gone too high