1 1/4 Back Squat (6 x 3)
All of the way down, part of the way up, back down, and UP!For the 1 1/4 back squat you will squat all of the way down, come up to parallel, go back down, stand all of the way up. That is 1 rep. This is a 6 x 3 so you do 6 sets of 3 of those reps! Rest as needed between. Add weight each time.
The bar will be on the back with the hands just outside of shoulder width. Make sure it is not on the neck but is actually a little lower on your traps. Raise the chest and tighten the belly. Make sure your feet are roughly shoulder width apart with the heels down. Reach the butt back and down but keep the chest up and belly tight as you go down. Keep the heels down and drive the knees out. Get the butt to below the knees at the bottom.
Drive through the heels, knees out, chest up, and come up to parallel (1/2 way). Go back down - NO COLLAPSING! From that bottom position this time drive through the heels, drive the knees out, lead with the chest and keep the belly tight and stand all of the way up.
If at any point you can't keep a good back position with the chest up at the bottom. Lower the weight!
Back Rack Lunge (5 x 10 (alternating - moderate weight))
For these you will do 5 sets of 10. Each set of 10 is alternating so you end up doing 5 per leg. These should be reverse lunges. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You should pick a moderate weight for these. This is not meant to be a max effort for any of these sets.
The bar will be on the back. Same position as you had for your back squat. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.
Keep the belly tight and chest up!