Toe Touch Squat
From a starting position, bend over and grab your toes. Hopefully you can get down that far; if not, start off by placing your toes on a 2x6 and keeping your heels on the ground. Once you've grabbed the bottom of your toes, pull yourself down into a deep squat position. This may be hard, but really try to force good posture here: the head and chest should be up and the spine neutral or slightly arched.
Next, return to the starting position where you're in the toe-touch position and repeat for several reps, trying to get deeper each time. Throughout the movement, keep the fingers wrapped around the toes.
Workout LDISO Push Up
Hold yourself in the bottom of a push up. your hands should be elevated on some blocks to gain extra ROM. Also try to pull yourself down the entire time using your back.
LDISO Pull Up
Hanging in pull up position try to push yourself down further to increase the stretch in your lats.
RDL:
At the start of the RDL most athletes have a BIG arch. A little too much. At the top start with a neutral posture. As they push their but back they actually move into a neutral spine for about 1/3 of the movement. Around the moment the bar reaches the knees they begin arching again. This indicates
Notice the excessive arching and the reaching of the butt backwards and upwards. The reaching of the tailbone up increases stress on the spine. You should strive to resemble the following image:
In this picture you will notice that there is still a lordotic arch but it resembles the natural arch that you have while standing, not the excessive artificial arch of the first picture. The first cue is to push your butt back but NOT up. Just reach your butt back as far as possible. Second, which is probably
If your lower back rounds during the squat it is indicative of the glutes turning off and loading the hamstrings. The hamstrings pull down on the rear of the pelvis, rounding the low back and placing the hamstrings in a strong dominant position and the lower back in a weak compromised position.
Strengthening the glutes and lower abs will help reduce this issue. When you descend into the squat position you should feel your glutes activate when your hips break/unlock (see a trend?). You should feel the activity throughout the descent and ascent. Again this is not the artificial butt squeezing that many people do. They should fire as a result of proper movement.
When squatting, as in the RDL, concentrate on pulling with your lower abs, spine neutral, and keeping your glutes engaged. The bottom of the squat should resemble the following photograph:
REA Squat: The REA Squat is a weighted reactive (plyometric) exercise. In this movement you hold the bar tightly across the shoulders, pick your feet up off the floor with your hip flexors. This is not a jump, more like a little hop. Gain separation between your feet and the floor. Relax your legs. Then at impact absorb the force into the hips and knees and explode upward.
Jump Squat: With the bar securely held across your back, descend into a squat and explode upward into a vertical jump. Be sure to jump as high as possible. Land softly. Reset and dip back down into the squat. and jump again.
Altitude Drop: To perform the Altitude Drop step off a box roughly as high as your vertical jump. Land
Lunge:
I know you did not send a lunge video but it is not that important. Here is one photograph to look at:
Notice the arc shape from her trailing knee up to her chest. This is indicative of a shutdown in the abdominal wall. To correct this problem use the low abs to pull up on the pelvis which would place the spine in neutral position. Additionally fire the rear glute to drive the pelvis forward.
Here is another common problem with the lunge:
During your LSISO lunges be sure to pull up with the low abs. Fire your rear glute to drive your hip forward, keeping your hips and shoulders square. Keep the spine neutral. With the front leg pull your front foot rearward in an isometric contraction activating your hamstrings. Pull yourself downward with the front hip flexor, which activates the front glute. These changes will make the movement a posterior dominant movement.
Core exercises:
Non Tripod
Prone Glute
Notes:
Non Tripod: Note back is neutral. Not pressed into the ground and not arching. Also both heels are approximately 1-2" off the ground
Chair: The foot in this one is pointed a little outward. Your toes should be straight up and down.
***The band is an advanced version. Do not start with a band***
Prone Glute: On your stomach, head should be down, back flat, knees at 90
Fire your glute and raise one knee off the ground and slowly return to the starting position.
Two notes:
1. Notice back position does not change. The only movement is coming through the hip.
2. Focus on only using your glute to fire the extension, not the hamstrings. If you feel the hamstrings
Perform on the floor, not on a bench.
Dead Bug:
Essentially an advanced non tripod. Contralateral raising and lowering of limbs while maintaining neutral spine. Be sure to maintain neutral spine. This is like the horse exercise but performed on your back.
Stretches:
Groin
Lats:
Glute:
Calf:
Hamstring: