low box squats work up to heavy set of 3
I do these by sitting on one or two bumper plates. Do them with a wide stance, probably about twice as wide as your normal squat stance. Go down and pause for 2-3 seconds on the box actually stop and relax on the box. Then as you rise push your knees out as hard as possible.
Almost anyone can go down to an 8 inch box unless you are really tight. But try to get down to as low a box as you can.
It is absolutely essential that you do not do these in
"low bar" fashion. Put the bar high on your back, and the first thing to start up as you rise off the box is your chest. Your chest should stay high the whole squat. Your torso should be as upright as when you do a normal squat, if not even more upright.
You will probably not be strong on these the first time you do them. You will, however, improve quickly.
arch back good mornings go to a max set of 3. You should be able to get at least 10% more than last week if you push yourself.
chest supported rows 4 sets of 10 as heavy as possible
back extensions 4 sets of 10 as heavy as possible